WOD for Monday 3/31

St. Louis, St. Louis West – CrossFit WOD

STRENGTH
Five sets of:
Back Squat x 3-5 reps @ 20X1
Rest 60 seconds
Dumbbell External Rotation x 10-12 reps each arm @ 2110
Rest 60 seconds

WOD
Three rounds for time of:
30 Wall Ball Shots (20/12 lbs.)
20 Toes to Bar

Strength/Skill

Back Squat

Dumbbell External Rotation

Metcon

Metcon (Time)

3 RFT
30 Wall Balls (20/14)
20 T2B