2Chainz – CompetitorWOD

Warm-up
2 Rounds of
10 Wallballs 30/20
10 L pull ups
10 BBJ
20 Shoulder Taps

Speed
EMOM10
3 Box Squats @ 50-55% +Chains

-The objective is to sit back completely to a vertical shin with a full pause at the bottom without losing tension through the midline.  The drive straight up off the box as fast as humanly possible.

Strength
Deadlift
3-3-3-3 With Chains

WOD
30 Wallballs (30,20)
30 Chest to Bar Pull-ups
30 Burpee Box Jumps
30 Strict Handstand Push-ups
30 Burpee Box Jumps
30 Chest to Bar Pull-ups
30 Wallballs