"White Lighting"

Strength

lunge 5 x 6 (3per leg)

Performance Metcon

"White Lighting" 21-15-9 (10 min time cap)

Deadlifts (245/165)

Box Jump overs 24"/20" (both feet must touch the top of the box)

Wall Balls (20/14)

Fitness Metcon

21-15-9

Deadlifts (185/135)

Box jump overs 24"/20" (both feet must touch the top of the box)

Wall Balls (20/10) to a 9 foot target