Main – Comp WOD
Warm-up (No Measure)
Row 500-1000m
Mobility
3×5 Narrow Grip OHS
Metcon (Time)
WupWOD
300m Row
30 Pullups
Metcon (Weight)
Skillz and Drillz
E90sec for 6 min
1 German PC (5 sec counts)
1 SqCl (full Speed)
Increase Weight throughout
Back Squat (1-1-1-1-1-1-1)
Build to a 1RM
EMOTM (10)
10 mins
Even-40 sec AMRAP strict HSPUs
Odd-40 sec AMRAP pistols
Metcon (Time)
Helen Sandwich
40 WBs
3Rds
400 m Run
21 KB swings 53/44
12 pullups
40 WBs