Warm Up: Row 3 Min Then 3 X 3 deadlift, wall ball, burpee. Work weight up to the competition weight you will use.
WOD: HWY 40 Throwdown #3
12 Min AMRAP
Rep Scheme is 3,6,9,12….
in this order,
Wallball 20/14
Deadlift
Men 185#/ 50+155#
Women 125#/ 50+ 105#
Burpee over the bar.
Icing: Foam roll your lower back and hamstrings.