Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)
Core Work: Back Squat 75%
5 x 50%, 5 x 60%, 5 x 70%, (5 x 5 x 75%)
WOD: Complete 5 Rounds
Box Step Ups Weighted x 10 each leg
Pull Ups x 10
Wall Ball Shots x 10
RidgeWOD: for time...
MURPH
Run 1 Mile
100x Pull Ups
200x Push Ups
300x Squats
Run 1 Mile
* with a 20# vest *
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