Warm Up: – AMRAC 8
200m run
10 slow, strict pushups
10 push jerk @ bar +
10 back squat @ bar + @ 3521
Strength: – Build to a heavy 3 rep Push Press
– 15 min cap –
WOD: – For Time:
10 rope climbs
20 clean & jerks
30 burpees over the bar
40 T2B
50 wallballs
Rx+ – Seated start ; 155/105 ; 30/20
Rx – 135/95 ; 20/14
Sc – 2:1 rope pulls ; 115/85 ; 14/10
Lite – 2:1 rope pulls ; 95/65 ; 14/10
