Strength/Skill:

IMG_1444

3-4 Sets of KB Complex

5 x 1 Arm KB Clean +

5 x 1 Arm KB Thruster +

5 x 1 Arm KB Front Squat

*goal is not to put KB until complex compelete

 

WOD:  For Time

400 Run

10 Ring Row       (1 sec pause at top)

20/side MB Lateral Toss       (20/14)

600m Row

20/side MB Lateral Toss       (20/14)

10 Ring Row (1 sec pause at top)

800m Run