Warm Up
Row or Run 250m
Then 2 Rounds of:
- Squat to Stand x 5
- Prisoner Good Morning x 5
- SA OH Carry x 100ft per
Workout of the Day
A. 4 Sets
- Segmented Snatch Deadlift x 3 reps
– Pause in following positions for 1 to 2 seconds: 2″ off the floor, at the knee, and mid thigh – Rest 2 minutes between.
B. 3 Sets
- B1: SA KB OHS x 4-6 per @ 3111 – Rest 60 seconds
- B2: Row 12/10 Cals (No Straps) – Rest 60 seconds
C. In teams of 3, Row 5,000m.
Teams may split the work any way they want. Each team gets only 1 Rower and is responsible for keeping a loaded barbell (135/95) off the ground. If the barbell touches the ground, then all 3 teammates must immediately perform 5 Burpees.
-25 minute cap.
