General Warm Up
400m Run or 500m Row
Iron Scap
Strength
Back Squat
1 X 10 @ 60%
1 X 8 @ 70%
1 X 8 @ 75%
1 X 8 @ 80%
~
Front Squat
1 X 5 @ 60%
1 X 5 @ 65%
1 X 5 @ 70%
1 X 5 @ 70%
WOD
EMOM for 14 min:
Odd Minutes – 1 Rope Climb
Even Minutes – ME Wall Ball (20/14)
