Strength

Deadlift

8-5-5-3-3-2-2-2

Work up to a strong double.  After your general warm up start light and increase in small jumps.  Focus on maintaining your lumbar posture throughout the entire movement.  New lifters should remember not to go to failure but judge your limits by the effort and strain it takes to achieve the repetitions.

WOD

Start this workout in waves with up to 8 people on the rower and then rotating to the wall ball shots and finally rest.  Treat each movement as a sprint and try to achieve as many reps as possible at both stations.

5 Rounds With 1 Minute on each station

Row For Calories
Wall Ball Shots 20/14lbs 10/9′
Rest

Off ramp WOD

5 Rounds With 1 Minutes on each station

Row For Calories
Wall Shots
Rest