Strength
Back Squat – 5×5 (2 pause + 3 normal) @ 75-80%
Conditioning
5 Rounds (interval style)
15 Unbroken Wall Balls 30/20# to 10/9ft
10 T2B (RX+ = 15)
150m Sled Drag 90/50#
—rest 1 min between rounds
WOD Notes: Pick a WB to where you can go unbroken every rd! T2B scale = toe through rings or knee above hips. You should be able to run with the sled as well but should feel somewhat heavy!. The sled drag is to the “Cantel” Sign. Subtract 4 minutes at the end.
Assistance
Hollow Rocks (banded) – 30 on / 30 off for 8 sets
