Warm Up
100m Jog
100m Jog backwards
100m Jog
100m Sprint
-then-
3 Rounds
5 Medball Thruster
5 Medball Throwback
5 Bent over row w/barbell
WOD:
For Time – 15:00
15-12-9
Russian KB Swing
Pull-Ups (C2B)
Shoulder to Overhead
RX: 32Kg/24Kg, C2B, S2O 135/95
1: 28Kg/20Kg, Pull-Ups, S2O 115#/75#
2: 24Kg/16Kg, Ring Rows, S20 95#/65#
3: As needed
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