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WOD: Three rounds for time of:
Row 500 meters (scale to 250m. row if needed)
21 Burpees (scale to 15 burpees if needed)
Run 400 meters (scale to 200m. run if needed)
Row 500 meters (scale to 250m. row if needed)
21 Burpees (scale to 15 burpees if needed)
Run 400 meters (scale to 200m. run if needed)
*22 min cap
CWOD: Olympic lifting
- Back Squat – 70% x 10 x 3
- Block (or hang) snatch (mid-thigh) – 65% x 3 x 2, 70% x 3 x 3
- Halting Snatch Deadlift (hip) – 80% (of snatch) x 3, 85% x 3 x 2
- Overhead Squat – 65% x 3 x 2, 70% x 3 x 3
