Strength Back Squat 5 x 4: (3-1-1) tempo. Try for a full 3 second descent; drive hard from bottom, just enough time at top of rep to inhale. Try to stay moving and use challenging weights
WOD- For Time
200 meter run with Wall ball (20/14)
20 Wall balls
400 meter run with wall ball
40 wall balls
200 meter run with wall ball
20 wall balls
(Time cap 15 minutes)
RX- Must run with center of wall ball below shoulders and neck. In other words, cannot rest wall ball on shoulders or head while running or it is considered a mod.