WOD

Thursday

Strength: shoulder press

5-5-5 (build to 60-70% of 1RM, then 3 sets at that wt)

Metcon: "Firewall"

(with a 12-min time cap)

20-18-16-14-12-10-8-6-4-2 wall balls

(20/14#) 10-9-8-7-6-5-4-3-2-1 toes-to-bar