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WOD
For Time: 50 Calorie Row 10 Deadlift 50 GHD Sit-Ups 10 Deadlift 50 WallBalls (9/6 kg) 10 Deadlift
barbell@ 143/102 kg
Masters
same reps @125/90 kg
Lev 2
same reps @102/70 kg
Lev 1
For Time: 30 Calorie Row 10 Deadlift 30 GHD Sit-Ups (Parallel) 10 Deadlift 30 WallBalls (6/4 kg) 10 Deadlift
berbell @61/43 kg
Target 1
Strength
medball @12/9 kg
Target 2
Metcon: For Time: 50 Calorie Row 20 Deadlift (102/70 kg) 50 GHD Sit-Ups 20 Deadlift (102/70 kg) 50 WallBalls (9/6 kg) 20 Deadlift (102/70 kg)
Time Domain:
Elite – Sub 10 min
Advanced – 12 min
Cap 15 min
HAM
10sets: 2 Snatch Pulls 1 Power Snatch 1 Squat Snatch *Build to your heaviest set*
AUX
5 Rounds: *Not for Time* 20 Alt. DB Strict Press 20 Banded Side Steps (right) 20 Banded Side Steps (left)