• Bent Over YTW x 10 ea.

Strength:

Skill:

• 150 Wall Ball
• 100 Pull Ups
• 100 Shoulder to Overhead

• Mobility

• Bent Over YTW x 10 ea.

Strength:

Skill:

• 200 Wall Ball 20/14
• 150 Pull Ups
• 100 Shoulder to Overhead 115/80

• Crossover Symmetry Iron Scap

• Bent Over YTW x 10 ea.

Strength:

Perform After WOD

A) 4 Sets: (Every 2 Minutes)

Back Squat

• Set 1 = 3 Reps @70%
• Set 2 = 3 Reps @75%
• Set 3 = 3 Reps @80%
• Sets 4-5 = 5 Reps @ Drop wt. of 65# if set 3 is above 330#, and 45# if set 3 is below 330#

*Goal to increase 20# each week if 80% is above 330#, and 10# increase if 80% is below 330#.

B) 3 Sets: (Every 3 Minutes)

• Back Rack Stationary Lunges x 8 ea.
• Stiff Legged Deadlift x 6 @60% of 1RM Deadlift

Skill:

• 200 Wall Ball 30/20
• 150 Chest to Bar Pull Ups
• 100 Shoulder to Overhead 135/95

• Crossover Symmetry Iron Scap