WOD:
Three rounds for time of:
Row 1000 meters
50 Thruster 45lbs
30 Pull-ups
Neal Maddox 21:04, Jason Khalipa 21:45, Kevin Montoya 21:51, John Zvejnieks 23:18.
Post time to comments.
SCALES:
Gold
Three rounds for time of:
Row 1000 meters
40 Thruster 35lbs
20 Pull-ups
Silver
Three rounds for time of:
Row 800 meters
35 Thruster 35lbs
15 Pull-ups band assisted
Bronze
Three rounds for time of:
Row 500 meters
25 Thruster 35lbs
15 Ring Rows
WARMUP:
Kettlebell Warm-up – 6 Minute AMRAP of:
6 Halos alternating directions
6 Windmills alternating hands
6 Goblet Squats
MOBILITY OR SKILL WORK:
Mobility:
Hips (wall stretch)
For Thought:
“Keep Your Head in the Game” by Dr. Scott