Row 500m, 7 Thrusters
Warm-up
Arm/Leg Swings
2 Rounds of:
250m Row
10 Push-ups
15 Russian KB Swings
2 Rounds of:
250m Row
10 Push-ups
15 Russian KB Swings
Weightlifting
MOD (18:00 CAP)
Push Press (3-3-3-3-3 Across)
Metcon
500m Row, 7 Thrusters (Time)
5 RFT
Row 500m
7 Thrusters 105/75#
Rx+ =135/95#
Row 500m
7 Thrusters 105/75#
Rx+ =135/95#