WOD:

the day after

3rds for time:

500m Row
12 Deadlifts (225/185)
21 Box Jump Overs (24/20)

ROW/LIFTING STRENGTH:

EMOMx14

Odd: 12/10 Cal Row (Rx+15/10)
Even: 5 Hang Power Cleans, Build up

COMPETITORS:

1. Conditioning
3 RFT:
Row 500 Meters
12 DL (275/185)
12 Box Jump Overs (30/24)

2. Conditioning
4 RFT:
21 Cal Assault Bike
14 Kipping Deficit HSPU, 9/6″
7 DB Squat Cleans, 50/35

3. Conditioning
5 RFT:
6 Bench Press, 225/155
12 Double KB Russian KBS, 1.5/1-pood