Sat. July 9, 2016


Metcon (No Measure)

Find 3rm Deadlift


1xMax Reps at 90%



Max Reps Wallballs (30/20) in one unbroken set.

250m Sprint row!!

*Rest as needed between complete sets

**-Scale wallball weight and height all the way to medball front squat to get no less than 1 minute effort. Always error on the side of heavy. NO BAD SQUATS. Maintain proper posture and position!!