11 28 18

WU:
24 1A-DB Sn (50/35)
24/16 Cal Row
24 1A-DB OHS

P
A. BS: Work to H1~ 90%, then 5×3 @ 87.5%

B. 3 Rds, Rest [2]/rd:
Run 400m
40 KBS(70/53)
30 1A-KB/DB OHS (15/side)

F
A. BS: Work to H6, then 5×6 @ 77%

B. 3 Rds, Rest [2]/rd:
Row 500m/400m
40 KBS
30 Box Step ups (24”/20”)

****Extra, Pick 1****

C. Snatch: 4×2 @ 60-70%
Pause @ knee, 7×1 @ 82.5-92.5%

D. 6 rds: Bike 0.6 miles
Rest [3]

E. 3 Rds: Banded March [3]
Hold 100/70, SB hold, Rest as needed