Strength WOD
Front Squat 5-4-3-2-1-1-1
(Between each set work on your hollow rock holds)
WOD
800 M run
20 Wall Balls (20/14)
600 M Run
30 Wall balls
400 M run
40 Wall Balls
200 M Run
50 Wall Balls
-For Time-
Ben going heavy overhead!
Competitors WOD
Back Squat 3/3/3/3/3 (same across)
Same as above but Males use #30 pound med ball and Ladies use #20 med ball
(Everyone goes for the 10foot target)