
Warm up
3 rds
60 second supinated hang
3 wall walks
10 single arm high pulls each arm
10 BOR
100’ oh carry each arm
17 minutes
Wod
Every 5 minutes for 30 minutes
Row
100 double unders
20 pull ups
Post Wod strength
12 minutes
Work to a heavy clean
Warm up
3 rds
60 second supinated hang
3 wall walks
10 single arm high pulls each arm
10 BOR
100’ oh carry each arm
17 minutes
Wod
Every 5 minutes for 30 minutes
Row
100 double unders
20 pull ups
Post Wod strength
12 minutes
Work to a heavy clean