Skill DUs/Wall Sit

6 min EMOM

Odd: 40 DUs (practice DUs for 1 mins)

Even: 45 sec Wall Sit


Strength: OHS Find 1 RM: 14 min Time Cap.



WOD: For Time

9-6-3 (row 200, 300, 400 respectively after each round)

Cleans 155/105

MUs (s1: 11-8-5 chest 2 bars, s2: 18-12-6 pull ups)

After set of 9's, must row 200m

After set of 6's, must row 300m

After set of 3's, must row 400m