Warm-up (15 min.): 3 Rounds of Partner Wallball, Side Toss and Sit-ups. Dynamic Stretch then 5 Sprints.
Strength (15 Min.): Back Squat
20 Reps at 85% of 1RM – 60lbs.
Do this off the rack.
Do not rack the bar until you have completed all 20 Reps.
If you have to rest you must continue holding the bar during the rest.
WOD: A BRIT OUT ON THE TOWNE
For Time:
400m Run
46 Slamball 40/20
33 T2B
400m Run
46 Slamball
33 T2B
400m Run
Icing: 2×20′ Handstand Walk