Essentials Strength/Skill: Warm up: “Iron Shoulder Series” Strength: 3 Sets: (Every 3 Minutes:) 300 yrd shuttle Run (25 yrds down, 25 yrds back x 6) Skill: WOD: For Time: 30-50 Wall Balls 25 Deadlifts 30-50 Wall Balls *Top of each minute starting at 60 seconds perform 5 Burpees. Additional: 10 Minutes Mobility Performance Strength/Skill: Warm...Read More