(703) 266-0118 donnys@thenzone.com

Strength
Hang Clean
Work up to a Heavy Single
15:00 Cap

MetCon
For Time:
Row 750 meter
90 Wall Balls (20/14) (10’/9′)
Row 750 meter
*stay with your rep scheme on the wall balls. No matter how tired you are, you can always do 5 wall ball shots. Keep breathing.

Cash Out
BD Facepulls 50 Total Reps (Any band is fine)