WOD:

1a) 0:00 – 10:00 – AQAP:

40 Wall Balls 20/14

800m Run

40 Wall Balls 20/14

Scale as needed. We want athletes getting around 2 minutes of rest or more.

1b) 10:00 – 20:00 – AQAP:

15 Power Snatch 115/75

800m Run

15 Power Snatch 115/75

Scale as needed. We want athletes getting around 2 minutes of rest or more.

1c) 20:00 – 30:00 – AQAP:

15 Squat Clean Thrusters 95/65

800m Run

15 Squat Clean Thrusters 95/65

Scale as needed. We want athletes getting around 2 minutes of rest or more.

1d) 30:00 – 40:00 – AQAP:

30 Toes-to-bar

800m Run

30 Toes-to-bar

Scale as needed. We want athletes getting around 2 minutes of rest or more.

Extra Work:

2) 2-3 sets for Quality:

100m Sled Drag @ Bodyweight

75m Dumbbell Farmers Carry

50m/side Single Arm Kettlebell Front Rack Carry

Scale as needed. You should be able to move steadily

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