tim
Main – WOD
Warm-up
Metcon (No Measure)
Row/AD/Run 3 min
10 1 Arm KB Swings
30 Foot KB Suitcase Carry [hint.. rig is 24 feet long]
Squat Warm Up / Mobility
Weightlifting
Back Squat (3X5 @ 20X1. Three sets at same weight. 75% 1RM)
Metcon
Metcon (Time)
2 Rounds
15 Thrusters [95/65]
15 Pull Ups
Rest 6 Min
Metcon (Time)
2 Rounds
15 Thrusters [95/65]
15 Pull Ups
Rest 6 Min