Warm Up:
400m run with heavy object or buddy carry
(if buddy carry switch every 100m)
Skill Work: Dub Technique (5 min after explanation)
Strength:
Work up to a heavy Backsquat for one rep (10 min)
WOD:
2 RFT
40 WallBalls 14/20#
50 KB Swings 16/24 kg
30 Backsquats 65/95#
FIT CAMP
4 ROUNDS FOR TIME
10 LATERAL RAISES 10/20#
12 STRICT SHOULDER PRESS 10/20#
25 BALL SLAMS
250M SPRINT ROWE
