Strength

1RM Overhead Squat

Work up to a 1RM Overhead squat.   If you are new to the barbell movements add weight in small increments and focus on keeping your form while working up to a moderate load.

WOD

50 Wall Ball 20/14lbs 10/9′
200M Run
40 Wall Ball
200M Run
30 Wall Ball
200M Run
20 Wall Ball
200M Run
10 Wall Ball

Off Ramp WOD

30 Wall Ball
200M Run
25 Wall Ball
200M Run
20 Wall Ball
200M Run
15 Wall Ball
200M Run
10 Wall Ball

Scale this workout by volume as well as the medicine ball weight!