Warm-up: Row Progression, Sandbag Shoulders, Knees to Elbows, KB Clean Complex, Tire Drills
Specific: Movement Review
WOD:
W1: For Time
5.4.3.2.1.
Tire Flip
10.8.6.4.2.
Tire Jumps
RX: Into Tire
O1: Onto Tire
W2: For Time
4.3.2.1.
Rope Climb
100m
SB Carry
Option 1: Rope Pull-ups
Option 2: Rope Pulls
W3: For Time:
300.200.100.50ft
Rack Carry
150m Row
Rx: Heavy KB
O1: Med KB
O2: Light KB