Thursday WOD

Warm-up
Warm-up
"Rowling"
– 2 or 3 athletes per rower
– 5 "frames" for each athlete to attempt to row exactly 100m with FULL pulls – rotate athletes each frame
– Athlete must perform 2 burpees per meter over/under 100 as penalty then squat hold (30 sec max) while other athlete rows

Group BB Warm-Up – 2x
– 5 DL
– 5 HPC
– 5 FS
– 5 PP

Strength
Hang Power Clean + Power Clean
15 min to establish heavy single of complex

Touch and Go – No Drops – No Re-grips

Metcon
Metcon
21-15-9 reps for time of:
Deadlift 185/135
Calories, Assault Bike or Ski