Main – Comp WOD
Warm-up (No Measure)
Row 500-1000m
Mobility
3 x 5 NG OHS
Metcon (Time)
Sprint WOD
4 RFT
7 Power Snatch 75/55
7 TTB
Metcon (Weight)
Strict Shoulder Press
3-3-3-3
Score is total weight moved
Metcon (Weight)
Deadlift
5-5-5-5
Score is total weight moved
Metcon (Distance)
Gymnastics – 7 mins
Total distance Handstand Walk
Metcon (Time)
3 RFT
15 pull-ups
20 push-ups
25 sit-ups
30 squats
2 min rest
rest included in time