Warm-up (15 min.): 3 Rounds of 10 Wallball, 10 Medball Cleans, 10 Hollow Rocks. Dynamic Stretch
Strength, (15 Min.): Deadlift
5/50 4/60 3/70 2/80 1/90 1/100
Get a new 1RM
WOD: GOTICA
9 Min AMRAP
3 Deadlift 70% 1RM
6 Box Jump Up and Over 24/20
9 Slamball 40/30
Icing: Tabata Ab Medley