WOD-
In 12:00 build to a heavy 3 rep back squat from the rack
Rest 4:00 then,
Every 2:00 x 8
2 Strict pull ups
15 Wall balls 20#(14#)
Max calorie row or bike with time remaining
Score = total calories. No rest, start with the pull ups every 2:00
SPRINT-
For Time:
600m Run
30 Sumo DL High Pull
30 KB Box Step Overs
30 Knees To Elbow
60 Calorie Row
30 KB Deadlifts
30 KB Box Step Overs
30 Knees To Elbow
600m Run
