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WOD
For time (20 min cap):
40 Calorie Row
40 Pull-Ups
40 Kettlebell Swings (53/35)
40 Wallballs (20/12)
40 Alternating Dumbbell Snatches (45/25)
40 Double Unders
COMP
AM Session
1) For time:
25 Wallballs (20lb to 12/10 ft target)
400 Meter Run
20 Wallballs
Run 400 Meters
15 Wallballs
2) Rest exactly 4 minutes, and then…
Five rounds for time of:
12 Pull-Ups
12 Kettlebell Swings (32/24 kg)
PM Session
3) Back Squat
70%x5, 80%x3, 90%xME, 85%xME, 80%xME
Rest as needed
4) Deadlift 10@50%, 10@60%, 10@65%, 8@70%, 6@80%
Rest 2-3 minutes between sets
5) Three sets, not for time, of:
Banded Good Mornings x 8 reps @ 30X1
Rest 45 seconds
Supine Ring Row x 8 reps @ 2111
Rest 45 seconds
Weighted GHD Hip Extensions x 8 reps @ 2012
Rest 45 seconds