WOD
Barwork & Accessory
A) Front Squats 5×3 @ 85% of 1 RM
B) Row 5×10 pulls to find lowest 500m split time
C) Mobility, 5x2mins
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Foundations
21-15-9 RFT / 18 cap
Power Clean & Jerk, 95/65 | 75/55
Power Snatch, 95/65 | 75/55
Thrusters, 95/65 | 75/55
Power Clean & Jerk, 95/65 | 75/55
Power Snatch, 95/65 | 75/55
Thrusters, 95/65 | 75/55
Conditioning
For time / 18 cap
Row 500m
30 GHD Sit up
20 UB WBS
10 C2B
5 HSPU
100 Double-unders
5 HSPU
10 C2B
20 UB WBS
30 GHD Sit up
Row 500m
Row 500m
30 GHD Sit up
20 UB WBS
10 C2B
5 HSPU
100 Double-unders
5 HSPU
10 C2B
20 UB WBS
30 GHD Sit up
Row 500m
Competition
AMRAP / 12 cap
Bike 50 cals
50 T2B
AMRAP Thrusters 135/95 | 115/75
Bike 50 cals
50 T2B
AMRAP Thrusters 135/95 | 115/75
*Cool Down
For time: Run 800m