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Lift #1: P - 5 x 2 E3M - work up to Heaviest
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WOD - Part A: 4RFT
30 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
15 Vertical KB Swings - 35/26 L1, 53/35 L2, 70/53 L3
Part B: Recovery Row
1000 Meters @Z2 Pace (You can carry on a conversation)
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Extra Credit / Optional
Glute Ham Sit Ups - 3 x 12-20 Reps