(Practice / Metabolic Conditioning)
Warm-up: (15 min)
SOD
3 x 15 GHD Weighted Sit-up and 3 x 10 GHD Weighted Hip Extensions (12 min)
WOD
For Time:
1000m ROW
20 Barbell Thrusters (45/35)
20 Ring Rows or BB Inverted Rows (based on equipment – preferred ring rows)
800m RUN
15 Thrusters (45/35)
15 Ring Rows or Barbell Inverted Rows
600m ROW
10 Thrusters (45/35)
10 Ring Rows or Barbell Inverted Rows
400m RUN
10 Thrusters (45/35)
10 Ring Rows or Barbell Inverted Rows
200m ROW and 200m RUN
5 Thrusters (45/35)
5 Ring Rows or Barbell Inverted rows
