WOD-
For time:
Row 2000 Meters
30 Med ball cleans 20#(14#)
Row 1500 Meters
30 Box jumps 24″(20″)
Row 1000 Meters
30 Kettlebell Swings 53#(35#)
Row 500 Meters
Post to BTWB
SPRINT-
2 Rounds (scored separately)
150′ Reverse sled drag
6 Sandbag Squat Cleans
12 Pull Ups
100′ Reverse Sled Drag
4 Sandbag Squat Cleans
8 Pull Ups
50′ Reverse Sled Drag
2 Sandbag Squat Cleans
4 Pull Ups
400 Meter RECOVERY JOG (not included in overall time)
*Repeat
WEIGHTLIFTING-
3 Sets of; 3 Muscle Clean + 3 Behind the Neck Jerk Balance +3 Press In Split
Clean Lift Off to Below Knee + Pause Clean (pause in receiving position for 3 seconds) + Push Jerk+ Jerk (1+1+1+1) x 3 sets
Clean and jerk: 4×1
Snatch Pull at 2” deficit: 5×3
3 sets of:
Weighted Sit ups x 25
Leg Lift Holds x 45 total seconds (sit on the floor with legs straight out in front of you. Hold heels up and try to maintain hollow body position)
Reverse Hyper x 15
