Main – WOD
Heaving Snatch Balance (4×10)
Renegade Row (3×5)
Pull the weight up, hold for 1 second, 3 second count when lowering weight.
Metcon (AMRAP – Reps)
You will have 10 minutes to complete as many reps as possible of the following:
5 Bent-over Rows (135/95)
5 Ground to Overhead (135/95)
10 Bent-over Rows
10 Ground to Overhead
15 Bent-over Rows
15 Ground to Overhead
20 Bent-over Rows
20 Ground to Overhead
25 Bent-over Rows
25 Ground to Overhead
If you get all the way through, start over.
Metcon (No Measure)
30 Abmat Situps
30 Bicycle Crunches
30 Crunches
30 Leg Raises