WOD
Bar & Accessory
A) Turkish Get-up, 1-1-1-1-1
B) Row: 5x100m (try to break the world record each time)
C) Mobility 5×1 min
__________________________________________________________
Foundations
3 RFT / 15 cap
7 Bear Complex 75/55 | 65/45
14 Burpees
21 Sit-ups
Conditioning
For time / 15 cap
21-15-9
Power Snatch 95/65 | 75/55
GHD Sit ups
*Run 200m after each round
Competition
2 RFT / 15 cap
Run 800m
10 Deads 315/225 | 255/205
80′ HSW
_____________________________
Kicker
Rest 1 minute
-then
21 Thrusters for time, 95/65 | 75/55