(Competition / Metabolic Conditioning)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 10 wall squats, 10 MB squat cleans, 10 tubing back flies, 10 Hanging reverse shrugs, 10 AKBS (20-26#)
WOD
4 Rounds for Time:
21 Wall Balls (20/14) (10/10)
18 American KBS (53/35)
15 T2B
400m Run
5 min rest
WOD 2
Not for time
3 sets of:
10-15 GHD Sit-ups
5-8 DB Bench Press
