"TIMEBOMB"

A) Strength:

1) EMOM 8: 

3 Front Box Squats @ 66%
 
2) Touch n Go Deadlifts (3 x 2). Work up to Metcon weight. Rest 60s.

B) WOD:

"Timebomb"

In 12:00:

50 Wall Ball Shots (20/14)
40 Burpees over the Bar
30 Deadlifts (Rx = 275/185, S = 225/155, 165/115, 135/95)
Remaining time AMRAP: Wall Ball Shots

Rx+ = 315/205

– Score = Wall Ball Shot AMRAP

C) Extra Credit:

AFAP:

40-30-20-10:

Banded Pull-throughs
Banded Face Pull-aparts
Double Leg Banded Leg Curls

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