GRENADE // 9|14|17

strength | skill

front squat 4×4 with a 3 sec hold at the bottom

 

wod | GRENADE

5 rounds of:

30 step ups alternating legs 20″ / 16″

30 wall balls

run 300m w your ball

If your ball hits the ground you have a 10 burpee penalty

  • COMPARE TO 9|14|15