WOD 05.14.16

Strength:

Front squat, 8-8-8-8 (start at 60% of 1 rep max and work up to 8RM)

WOD:

5 rounds for time:

20 Wallball, 20/14lbs

15 Toes 2 Bar

20 Grappling shoot throughs

Post loads and times to beyond the whiteboard.

 

CrossFit Ruck:

Every 6 minutes:

-2 minute tire flip/stone clean/lateral ball slam

9 rounds, switch element between rounds