Main – Comp WOD
Warm-up (No Measure)
Row 500-1000m
Mobility/Stretching
3 x 5 Narrow Grip OHS
WupWOD (No Measure)
For Time:
40 WBs
40 DUs
Metcon (Weight)
Skillz and Drillz
EMOTM 6 mins
1 Sq Sn
3 sec pause @ 2 in off ground, knee, and full squat catch
build up weight each min
Squat Clean and Jerk
Clean and Jerk Ladder
90 secs to complete lift
15 min cap to reach 1RM (10 sets)
EMOTM
10 mins
Odd – 30 sec AMRAP TTB
Even – 30 sec AMRAP Ring Dips
Metcon (Time)
10 PC
10 FS
10 STOH
10 SqClTh
400 m Double WallBall Carry
10 PC
10 FS
10 STOH
10 SqClTh
Weight 135/95