STRENGTH/SKILL
A. Build to 1RM Back Squat
F: Build to tough 5 @30x0: Build [newbies 10RM; 30x0 DB FSq]
P/S: Build to 1RM
WOD
B. "Gone in 15 Seconds"
4 sets: 15 sec on/45 sec off: rotate through [12 min total]
1. Sled Sprint/Push - Tough weight [ALL GROUPS]
2. DB Renegade Row- Tough weight [ALL GROUPS]
3. Power Clean 135/95#
F: Slam Ball Fast
P: as rx - scale # down
S: 185/125#
