Strength :
1) Shoulder Press: 1RM
2) Bent-over BB Rows: 4 x 10. Rest 60-
90s
Metcon :
“Lungs”
For time:
Run 400 Meters
21 Wallballs (20, 14)
21 Burpees
Run 400 Meters
15 Wallballs
15 Burpees
Run 400 meters
9 Wallballs
9 Burpees
L2: (14, 10)
L1: (10, 8) (Reps of 15-12-9)
20:00 Cap