Complete For Time

3 Rounds

400 Meter Run

15 Wall Ball (20/14)

1 Rope Climb

15 Minute Time Cap


Back Squat (using 90%)

x 5 @ 40%

x 5 @ 50%

x 5 @ 60%

For todays WOD, its ok to push the pace as we are in our de-load week in our squat cycle so you won’t need to save a lot to hit the lighter percentage weights.  Although we haven’t been running a lot, try to stay consistent with a faster pace effort with your 400’s as this is where the majority of the time will be spent during this WOD.

Next week, we will be adding +10 pounds to your back squat percentages.