150 Meter Row
10 Empty Bar Front Squats
10 Empty Bar Back Squats
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Strength: Back Squat
Warm Up: 5 Reps @Empty Bar, 5 Reps @40%, 5 Reps @50%, 3 Reps @ 60%, Work Sets - E3M 3 Reps @70%, 3 Reps @80%, 3 or more Reps @90%
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WOD: 4 Rounds of
In 3 Minutes
300 Meter Run L1, 400 Meter Run L2 & L3
and Max Rep Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
Rest 3 Mins between rounds
Number of Wall Balls each round = Score
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Extra Credit: Double Unders - 3 x Max Unbroken Sets