Baseline:
500m Row, 10 Burpees, 10 Slam Balls, 40#
300m Row, 8 Burpees, 8 Slam Balls, 40#
100m Row, 6 Burpees, 6 Slam Balls, 40#
Strength:
Bench Press 5x4 @ 185# - 205# - 215# - 225# - 235# (f - 2 reps)
*finshed last 2 reps at 235 with spotter
Stamina:
3 Rounds not for time:
30 DB Hang Power Snatch (15R/15L), 45#
30 Pushups
Work Capacity:
2 RFT:
50 cal Row
40 Wall Ball, 10', 14#
20 KBS, 2 pood
10 Burpee Pullups
21:25
Durability:
100' (50' and back) Prowler Push (high) x 10 @ 180#
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