Strength
Back Squat – 6×4 (start @ 75% & build to a heavy set of 4)
Conditioning
For Time (Time Cap 20 min)
10 Wall Balls 20/14# To 10ft
10/7 Cal Row
20 Wall Balls
20/15 Cal Row
30 Wall Balls
30/22 Cal Row
40 Wall Balls
40/30 Cal Row
50 Wall Balls
50/40 Cal Row
WOD Notes: TD = 15-18 min. WB should feel light to where you can do sets of 15-20 even when fatigued! Scale the # of cals if you have a hard time pulling over 800 cals/hour.
Assistance
12 Min EMOM
ODD = 6-8 Strict PU (c2b)
EVEN = 45 sec plank (weighted)
Today’s Hours
5:30am – Class
8am – Class
2-4pm – Open Gym
4pm – Class
5pm – Class
6pm – Class
7pm – Class
