Row + Wallball

Pause Cycle: Back Squat

Athletes will have 10 minutes to work to a
3RM Back squat w/a 2 second pause at the bottom of each rep

- then -

2 x 3 w/a pause @ 70-75%

WOD

Every 2 minutes for 14 minutes

Min 0-2: Row 30/20 calories
Min 2-4: 20 Wallballs (20/14)

*Athletes will alternate between rowing and wallballs. There will be 7 total rounds.

Jason H. getting low for some wallballs.

Jason H. getting low for some wallballs.