Warm-Up
Pass throughs
2 rounds
1 min. singles
1 min. squats
1 min. sit ups
Strength
12 mins. build to heaviest front squat
Then 2 x 5 at 50%
WOD
4 rounds for time
6 deadlifts 225/135
200m run
Post
Banded shoulders and PVC shoulders
Warm-Up
Pass throughs
2 rounds
1 min. singles
1 min. squats
1 min. sit ups
Strength
12 mins. build to heaviest front squat
Then 2 x 5 at 50%
WOD
4 rounds for time
6 deadlifts 225/135
200m run
Post
Banded shoulders and PVC shoulders