WOD
_____________________________________
Barbell & Accessory
A) Squat Clean & Jerk 5-5-5-3-1
B) Strict Pull-ups 5×5
C) GH Raise 5×5
__________________________________________________
Foundations
3 RFT (20 cap)
15 Front Squats 95/65/45
30 Hollow Rocks
15 Push Press 95/65/45
30 Reverse Hypers
Conditioning
For time (20 cap)
42-30-18
WBS 20/14/10#
Burpees
Double-unders
Competition
For time (20 cap)
3 Rounds
Row 500m – sub 1:40/1:55
– rest as needed b/w rounds
3 Rounds
30 UB KBS, 70/55/35
-rest as needed b/w rounds
3 Rounds
40′ UB HSW
-rest as needed b/w rounds