Strength
Back Squat – 5×5 @ 85% (week 3)
—use heavier than last week
Conditioning
120 Wall Balls For Time 30/20# To 10/9ft
***Every 2 minutes you must Row 20/15 cal. You must start with row at 3.2.1…Rage!
Midline
Plank (weighted) – 10 sets 30 on/30 off
WOD Notes: TD = 11-17 min (20 min cap). If you can’t finish the row around 60 sec think about scaling the calories. Rowers should be setup near wall ball stations to minimize transitions.
