Squat-
10 minutes to build heavy 2 reps Pause squat (3 seconds).
***
Metcon-
In teams of 2-
6 rounds For time-
30 Wall balls
20/16 Cal row
10 DB OH lunges
***
Endurance WOD-
For time-
12 Wall balls
10 DB snatch
8 Burpees over Ball
– Rest :30
15 Wall balls
12 DB snatch
9 Burpees over Ball
– Rest :45
18 Wall balls
15 DB snatch
12 Burpees over Ball
– Rest 1:00
21 Wall balls
18 DB snatch
15 Burpees over Ball
– Rest 2:00
Then-
10 Rounds-
7 T2B
5 Box jump overs
