WOD:

#dirty dozen

Complete as many rounds and reps as possible in 12 minutes of:

12 Back Squats (135/95 lbs) *Barbell taken from floor 

Run 200 Meters

UnLoaded (No Barbell) Option:

12 Min AMRAP:

20 Wall Balls

200m Run

STRENGTH:

Front Squat (15 Min)

*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 4 reps @ as heavy as possible

Rest 1-2 minutes between sets.

UnLoaded (No Barbell) Strength Option:

15 Min to Complete

500m Row Rest 1:1

400m Row Rest 1:1

300m Row Rest 1:1

200m Row Rest 1:1

100m Row Rest 1:1