Wod's

Strength

Back Squat

3 x 10 Building

CrossFit WOD

12 min Ascending Ladder of:

3 Calorie Row

3 KB Swings (53/35)

3 Wallball (20/14)

6 Calorie Row

6 KB Swings (53/35)

6 Wallball (20/14)

9 Calorie Row

9 KB Swings (53/35)

9 Wallball (20/14)

12's, 15's etc...continue adding 3 reps to each movement until time cap is reached.