WOD 7/11

A. 15:00 E:90 0 :90
2 Back Squats w/ :02 Pause x 10 sets
Sets 1-5: build to 85%
Sets 6-10: @ 85%

B. 30 Ground to Overhead @ 135 / 95
*at the top of each minute do 3 burpees

Then immediately…

400 Meter Med Ball Run @ 20 lb / 14 lb
*Time recorded
*Time cap 10:00 for GTOs / Burpees

C. Accumulate 2:00 in a Chest to bar hold
– keeping shoulder blades down and back
– Use a spotter and/or band

“Knowledge is power. Information is liberating. Education is the premise of progress, in every society, in every family.” – Kofi Annan