WOD:

1) 21 minute EMOTM:

1 – 50m Farmers Carry

2 – 10 Box Jumps

3 – 30 second Superman Hold

Farmers Carry use a weight that you move unbroken for all 50m. Box Jumps work on something higher than you would normally use in a Met-con.

2) 4 rounds AQAP:

21 Wall Balls 14/8

15 Shoulder-to-Overhead 75/55

9 Burpees

Extra Work:

3) Cable Neutral Grip Row: 3 sets of 12.12.12

Rest 2-3 minutes between sets. This is meant to be performed as a drop set. Perform 12 reps, drop some weight, another 12 reps, drop some more weight and perform a final 12 reps.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

https://www.youtube.com/watch?v=cu-7WSjaVyU