Monday’s WOD

Warm-up:

3 Sets for Quality:
250m Row/200m Run
10 Burpees
10 Single Arm Kettlebell Swings/side, light
10 Back Squats, controlled eccentric, pause at bottom

Strength:

Back Squat 90% x Max Reps x 1

WOD:

@ 0:00
4 Rounds For Time:
250m Row/200m Run
5 Squat Snatch, 155#/105#

@ 10:00
3 Rounds For Time:
500m Row/400m Run
10 Burpees Over Rower

@ 20:00
2 Rounds For Time:
750m Row/600m Run
15 Kettlebell Swings, 32kg/24kg

TIMECAP: 30:00

Extra Work:

For Total Time:
20/10 Strict Pullups
2:00 Rest
30/20 Chest-to-Bar Pullups
2:00 Rest
40/30 Pullups

TIMECAP: 10:00