Skills

 

 

 

3 Sets:

 

10 x Barbell Bent Over Row

14 x  Sit through

10 x Deadlift

14 x  Alternative V-Ups

 

 

 

The WOD

 

 

2 sets :

 

400 m run

Then 3 rnds of:

12 x TTB

9 x Front Squats @40/30 kg

 

400 m run

Then 3 rnds of:

7 x Hang Clean & Jerks @40/30kg

5 x Thrusters

 

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