Warm Up
3 rounds
10m hurdles
10m ladder
50m sprint
Strength (10 minute cut off)
30 Stone over Shoulder for time
Chose weight of stone per individual strength
WOD
7 Minute AMRAP
3, then 6, then 9, then 12 ect of;
Deadlift
Burpee
Rest 3 Minutes then;
7 Minute AMRAP
2 Shoulder to Overhead
10 Wall Balls
L1: 185/135
L2: 135/95
L3: 95/65
