Strength
Back Squat – 4×5 @ 75%
—3 sec count down + 2 sec pause in bottom
Conditioning
150 Wall Balls For Time 30/20# To 10/9ft
*Top of the minute do 5 Hang Power Cleans @ 65%
WOD Notes: Time cap is 20 minutes. TD = 12-20 min. Use a ball where you can string 10 in a row minimum. Do not try to RX the WOD if you think you can’t average 8-10 reps per minute with the heavier ball. HPC should be unbroken and shouldn’t be too difficult in the beginning.
2016 RuFit Competition
