STRENGTH

Back Squat
7 @ 60%
5 @ 70%
5 @ 80%


WOD

4 Rounds For Time:
20 yd Walking Lunges while holding a slamball @ 80/40
20 yd Hand over Hand Slamball Roll
20 yd Ball Over Shoulder

**In the hand over hand roll your hands must always be palms down, fingers forward and on top of the ball. There is no scooping the ball in order to roll it.

Level 3: Ball @ 100/80 (or 50)

 

Competitor HW


3 Rds for time:

12 Cal AB
20 GHD Situps
1 Legless Rope Climb

Comment

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