WU
Row 150m
10 BS w/bar
10 Step ups
S/S
Back Squat
Use 85% of 1RM
75% x 5
85% x 5
95% x AMRAP
75% X 20
WOD
3 rounds for max reps of:
46 seconds of Wall Ball Shots (20/14#)
46 seconds of AKBS (24/16 kg)
46 seconds of Box Jumps (24″/20″)
46 seconds of Push Press (35/25k)
46 seconds of Rowing (for Calories)
Rest 60 seconds
46 seconds of Wall Ball Shots (20/14#)
46 seconds of AKBS (24/16 kg)
46 seconds of Box Jumps (24″/20″)
46 seconds of Push Press (35/25k)
46 seconds of Rowing (for Calories)
Rest 60 seconds
