WOD:

#two of our favorites

4x AMRAP 4 / 2:00 Rest

400m Run (1000m Bike Erg)

Max Wall Balls (20/14lbs) *Rx+see below

*Alternate rounds between WB 20/14 and Pistols (2 rounds each)

As soon as you get back to your wall ball pick it up and hit an opening set – stopping just short of failure. Do what you can with the remaining time and don’t be afraid to push! You have plenty of rest between rounds.

STRENGTH:

#Back Squat

Every 2:00 for 10:00

5 Reps -Warm up to a moderate weight for 5 reps before starting the clock. The 5s should be a heavy build with the last 3 sets being a decent challenge!