WOD

Weightlifting Program Posted in the Red Room:
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SWOD

Yoke Walk-100ft(50/50) @2x Bodyweight
Dips(Weighted or BW)-12-25reps
Farmers Walk-200M(88#-70#-M/70#-53#-W)

x4-5 Rounds NFT:
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Intervals:

Row: 500M x3(1min Rest between Sets) AFAP

Log in your Total Time, Including Rest Time:
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Conditioning:

"Holleyman"

Wall Ball-5(10ft)
HSPU-3
Power Clean-1(225#-M/155#-W or75%-80% of your PC 1RM)

x30 Rounds: For Time:
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