WOD
Barwork & Accessory
A) Front Squat, 3×5 @ 80% of 1 RM
B) Knees-to-Feet, 5×5 (land in bottom of snatch position & hold for 3 count)
C) Mobility, 5x2mins
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Foundations
For time / 20 cap
50 Hollow Rocks
20 Hang Squat Clean 75/55 | 65/45
300 Single-unders
20 Hang Squat Snatch 75/55 | 65/45
50 Sit ups
50 Hollow Rocks
20 Hang Squat Clean 75/55 | 65/45
300 Single-unders
20 Hang Squat Snatch 75/55 | 65/45
50 Sit ups
Conditioning
For time / 20 cap
50 GHD Sit-ups
30 Bear Complex 95/65 | 75/55
50 T2B
50 GHD Sit-ups
30 Bear Complex 95/65 | 75/55
50 T2B
Competition
18 minute clock
Row 1000m
Max UB WBS, 20/14 | 14/10
Run 800m
Max UB Double-unders (best of 3 attempts)
Bike 1000m
Max UB Bar Muscle-ups
Row 1000m
Max UB WBS, 20/14 | 14/10
Run 800m
Max UB Double-unders (best of 3 attempts)
Bike 1000m
Max UB Bar Muscle-ups
*Cool Down
For time: 30 Burpees