WOD-
For time:
150 Wallballs, 20#(14#) to 10′(9′)
* Every time you break, you can either:
Run 400 meters
or do
20 Burpees to a 6″ target
Post times to BTWB
SPRINT-
10 Rounds for time:
8 Slamballs
12 Burpees
16(14) Calories on assault bike
WEIGHTLIFITNG-
Snatch- work up to 80% and hit 3 singles
Clean and Jerk- work up to 80% and hit 2 singles
Front Squat- work up to a heavy single in 5 sets
5:00 Plank accumulation
