Monday Run and Gun

WOD:

“Run and Gun”

3 Rounds:

400 Meter Run

30 Wallballs (20/14)

400 Meter Run

30 DB Hang Clean and Jerks (50/35)

Strength

Pausing Back Squat

5 Sets of 3: with :03 pause at the bottom

Set #1 – 65% of estimated 1RM

Set #2 – 70%

Sets #3, 4, 5 – 75%