Performance WOD
MOD
Clean
4 Sets of 1-1-1 (rest 10 Sec between singles)
WOD
(14 Min Cap)
For Time:
500m Row
Then 3 Rounds of:
12 Pull Ups
10 Thrusters 100/65
Rx+= 1000m Row, 40 CTB Pull Ups, 30 Thrusters 100/65 (Straight Through)
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Fitness WOD
MOD
back Squat 8-8-8
WOD
3RFT
Run 200M
10 KBS
5 Push Ups