Fitness
4 x 3 min on : 2 min off
40 weighted reverse lunges
30 Ab mat sit ups
20 KB swings
Start each round where you left off
Performance
5 sets:
Every 4 minutes
Back Squat x 5 @75%
250 m row
Rest with time remaining
Record times on each set
Sport
WOD Throwdown Event 1 – WOD 2
14 minute clock:
E2MO2M
2 attempts at OHS
Rest with time remaining
One lift is counted per round
Must increase OHS by 5# each round
Score is total successful lifts added together
Tie break on last round = max pull ups with time remaining
