Strength

Ft. Squat 3 – 3 – 3 – 3 – 3
Back Squat 3 – 3 – 3 – 3 – 3

WOD

Run 400m or Row 500m
25 Wall Balls
25 Pull-ups
25 KB Figure 8s w/ uppercut
25 Sit-ups
Run 400m or Row 500m
(Start at the top and go down or at the bottom and work up. Alternate on run/row.)

Competitor: 30/20#, C2B, 55/35#, GHD S/U
Athlete: 20/14#, Pull-up, 35/20#, Sit-Ups
Health: 14/10#, Ring Row, 20/15#, Sit-Ups