A) STRENGTH

Back squat
Work up to a heavy 4
Then decrease in weight by 20 or 30 pounds and do 2 more sets of 4.

B) CLANG & BANG

500m Run
30 Wall Balls (20/14)
12 CTB Pull Ups
300m Run
25 Wall Balls
9 CTB Pull Ups
200m Run
20 Wall Balls
6 CTB Pull Ups
Time Cap 17'
 

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Posted
AuthorBen Magnone