WOD
Bar Work
A) Back Squat – 10 RM
B) Behind the Neck Jerk, 1-1-1-1-1-1-1
____________________________________________________________
Body-Weight-Only
4 RFT / 20 cap
30 Tire Jumps
20 Sit-ups
10 cals Bike
Foundations
AMRAP 15
10 WBS
15 Hollow Rocks
Run 200m
Conditioning
3 RFT / 18 cap
Accumulate 2 min Overhead Hold, 135/95 | 115/80
15 Front Squats, 135/95 | 115/80
*10 burpees each break
Competition
For time / 15 cap
Row 90 cals
60 GHD Sit ups
30 Front Rack Lunges, 135/95 | 115/80
15 T2B
___________________________________________________
For time / 15 cap
Row 90 cals
60 GHD Sit ups
30 Front Rack Lunges, 135/95 | 115/80
15 T2B
___________________________________________________
Kicker
Rest exactly 1 minute after your WOD
-then
AMRAP 3: Row 300m then AMRAP Burpees