Strength
100m Weighted carries (10min)
Members switch the type of carry
every 100m
– KB or DB Farmers carry
– DB Waiters walk
– Plate carry
– KB single arm overhead walk
– Barbell back rack walk
WOD
6 Rounds (15 min cap)
16 Wall balls@20/14
10 Pull Ups
40m Down Up Shuttle Run
*Shuttle must be completed in 5m
segments with adown up at each turn around
Peak
Back Squat
7×4@82.5% of 1RM
Rest as needed inbetween.
Heavier than last week
