WOD:

1) 5 rounds AQAP:

400m Run

21 Burpee Lateral Bar Hops

12 Thrusters 45/35

5 Rope Sit-to-stand

Extra Work:

2) Kettlebell Overhead Carry: 400m for time

Heavy as possible (keep it under 10 minutes). Keep track of times and attempts to complete.

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