WOD-
In 12:00 build to a heavy 3 rep back squat from the rack
Rest 4:00 then,
With a 12:00 clock
Run 200 meters
Max wallballs 20#(14#)
Every time you stop doing wallballs, run another 200 meters
SPRINT-
For Time:
100ft Back Rack Walking Lunges
21 Burpees
21 AbMat Sit Ups
100ft Back Rack Walking Lunges
18 Burpees
18 AbMat Sit Ups
100ft Back Rack Walking Lunges
15 Burpees
15 AbMat Sit Ups
100ft Back Rack Walking Lunges
9 Burpees
9 AbMat Sit Ups
