6:00am, 6:00pm
strength:
Push jerk deload
2 reps @70% for 2:00
3 reps @60% for 3:00
4 reps @50% for 3:00
WOD:
16:00 clock;
3:00 max slam balls
3:00 max calories (row)
3:00 backwards lunges
1:00 minute rest
2:00 max slam balls
2:00 max calories
2:00 backwards lunges