Strength
Back Squat – 8×2 @ 87%
—3 sec count down + 1 sec pause in bottom
Conditioning
5 Rounds For Time
21 Wall Balls 30/20# to 10/9ft target
15 KB Swings 70/53#
9 Box Jumps 30/24″
WOD Notes: TD = 10-16 minutes. No step-ups allowed, unless you physically can’t jump. Box jump height should be higher than normal, but scale accordingly if the Rx height is too high. Wall balls should be unbroken the first set and done in no more than 2 sets in the later rounds. KB swings should be unbroken every round!
Rage crew at the Lumber Games!