WOD:

1) 21 minute EMOTM:

1 – 50m Double Kettlebell Overhead Carry

2 – 10 Bent Over Double Kettlebell Rows

3 – 20-30 second Hollow Hold

Pick weights, times, etc. that you can maintain for all 7 cycles.

2) AQAP:

3 rounds of…

200m Run

10 D-Ball Over the Shoulder 70/50

Into

2 rounds of…

400m Run

15 Thrusters 45/35

Extra Work:

3) Sandbag Carry: 8 sets of 100ft

Rest 90-120 seconds between sets. Heavy as possible while moving unbroken.

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