CrossFit WOD

A. Back squat 10 – 10 – 10

Pendlay Row 10 – 10 – 10

B. 5 rounds for max reps

1:00 Ring Row

1:00 Pull-up (choice of pull-up)

1:00 REST

C. Tabata V-up :20 work/:10 rest (v-up/hollow rock)

Endurance

A. 5 Rounds (vested)

3:00 of work:

5 Bear Complex (45/35)

200 m run

40 m bear crawal

1:00 REST

B. 10:00 EMOM – 20 meter sprint, increase by 20 m each minute