Strength:
Back Squat
In 13:00 Establish a Heavy Double
WOD:
RX:
For Time
600m Run
15 Chest to Bar
30 Wall Balls 20/14
400m Run
12 Chest to Bar
24 Wall Balls 20/14
200m Run
9 Chest to Bar
18 Wall Balls 20/14
15 Min Cap
Fitness:
400m Run
15 Pull Ups (any variation)
21 Wall Balls (any weight)
300m Run
12 Pull Ups
15 Wall Balls
200m Run
9 Pull Ups
9 Wall Balls