Wednesday’s WOD

Wednesday
Warm-Up
5 Rounds
50ft Samson Lunge
50ft T-walk
10 Squats w/3sec Pause in Bottom

Strength:
Back Squat 1RM

WOD:
3 Rounds
20 Wallballs (20/14)
20 Toe 2 Bar

TIMECAP: 8min

Extra Work:
15min Rope Climb Work
-L sit Climb
-Legless Rope Climb
-Rope Climb
-Partial Rope Climb