1. Warm up/mobilise
2. Prowler Push: Establish a max weight 20m Push (Must be completed withing 30 seconds)
3. WOD:
3 rounds NOT for time of:
3 Weighted Pull Ups
3 Weighted Ring Dips
Then, For Time:
10-9-8-7-6-5-4-3-2-1
Dead Lift 85/55
1-2-3-4-5-6-7-8-9-10
Wall Ball 20/14
* This WOD is completed in the order 10 Deadlifts then 1 Wall Ball, 9 Dead Lifts the 2 Wall Balls.... etc. Continue until all the work is completed.
4. Recovery