WOD: 10.23.15

Perseverance is a great element of success.

If you only knock long enough and loud  enough at the gate,

you are sure to wake up somebody.

~Henry Wadsworth Longfellow

 

MAX EFFORT LOWER BODY:

LOW Box Squat 1RM

 

FITNESS:

3-Rounds for time of:

  • 400m Run

  • 30 Wall Ball (20/14#)

  • 10 Dips

 

PERFORMANCE:

3-Rounds for time of:

  • 400m Run

  • 30 Wall Ball (30/20#)

  • 10 Ring Dips

 


The Wall Ball