A - WARM UP (0:00 - 10:00)
3 rds
250 M ROW
5 BURPEES
8 WB
6 KIPS
B - SWOD1 - E20M 15:00 - 25:00 (@50%)
3 SNATCH DEADLIFT
3 SNATCH PULL
1 SQUAT SNATCH
1 OHS
THE COMPLEX IS ALL EIGHT MOVEMENTS IN 2 MINS
C - SWOD2 - EMOM 27:00 - 37:00 (@75-80%)
1 HANG SQUAT SNATCH
1 OHS
D - WOD (40:00 - 60:00)
FOR TIME:
2000 M ROW
OR
1 MILE RUN (IF YOU DO NOT HAVE ACCESS TO A ROWER)
*IF YOU HAVE ONE ROWER EACH ATHLETE HAS 10 MINS TO COMPLETE THE ROW.
IF AN ATHLETE COMPLETES UNDER THE CAP THE NEXT ATHLETE CAN HOP ON THE ROWER AND BEGIN.
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