1. Warm up
2. Strength
Front Squat
1-1-1-1-1-1-1
3. WOD
Scale the Heights (2015)
500m Row
21 Wall ball (20/14)
21 Burpee
250m Row
15 Wall Ball
15 Burpee
150m Row
9 Wall Ball
9 Burpee
(WB MEN 9FT AND LADIES 8FT TARGET)
4. Recovery barbell roll quads
1. Warm up
2. Strength
Front Squat
1-1-1-1-1-1-1
3. WOD
Scale the Heights (2015)
500m Row
21 Wall ball (20/14)
21 Burpee
250m Row
15 Wall Ball
15 Burpee
150m Row
9 Wall Ball
9 Burpee
(WB MEN 9FT AND LADIES 8FT TARGET)
4. Recovery barbell roll quads