STRENGTH:
Thrusters 3-3-3
*go on every 4minutes
*do SLDL KB DL > BOR > Upside Down Press (4/side)
METCON:
For time:
100 wall-ball shots
Men: 30-lb. ball to 10-ft. Target or 20lb to 11ft
Women: 20-lb. ball to 9-ft. Target or 14lb to 10ft
*10min timecap
