WOD
______________________________________
Barbell & Accessory
A) Back Squat 5-3-1-1-1
B) Choose one mobility drill from the posters 5 x 2mins
C) 100m Row, 5×1 (preset to 100m; get faster each set)
_________________________________________________________________
Foundations
Partner WOD (30 cap)
Row 5k for time
Switch every 500m
Non-rowing partner does 21/15 burpees and cannot row/row again until burpeess are complete.
Conditioning
EMOM x 30
4 Pull-ups
8 Sit-ups
12 Alt Lunges
*If you do not complete a round in the minute in which you are working, continue working, accumulating as many rounds and reps as possible.
Competition
AMRAP 10
20′ HSW (equals 1 rep)
3 T2B + 2 C2B + 1 Bar MU (equals 1 rep)
-then
AMRAP 10
Bear Complex @ Body Weight
-then
AMRAP 10
30 UB Double-unders (equals 1 rep)
20 Alt Single Arm Russian KB Swings, 70/55/35
10 Ring Dips