150409

Strength

• 5 x 3 Paused Front Squats (3 Count Pause At Rock Bottom) ~ Work To Max Triple
• 4 x 10 Ring Dips

WOD
For Time

RX

•  1000m Row
• 40 x Wall Ball Shots (20/14#)
• 30 x Double Unders
• 20 x Ab Mat Sit Ups
• 10 x Heavy Tire Flips
• 1 x Legless Rope Climb

Level 2

•  1000m Row
• 40 x Wall Ball Shots (16/10#)
• 90 x Singles
• 20 x Ab Mat Sit Ups
• 10 x Tire Flips
• 1 x Legless Rope Climb

Level 1

•  1000m Row
• 40 x Wall Ball Shots (14/8#)
• 90 x Singles
• 20 x Ab Mat Sit Ups
• 10 x Heavy Tire Flips
• 3 x Laying To Standing Rope Climbs