WOD

SWOD:

1 Arm Dumbbell Complex:

Snatch+ Thrusters+ Racked Lunge: 5, 4, 3 Reps of Each, Each Arm
Sled Push-140ft @2xBW

x4 Rounds:
-----------------------------------------------------------------------------------
Conditioning:

800M Run
Swings(A)-30(53#-M/35#-W)
Double Under-60

x4 Rounds:
------------------------------------------------------------------------------------
Rowing:

Row 800M
Double Kettlebell Step Up-20(Total) 2x44#-M/2x25#-W)
Hand Release Push Up-30

x4 Rounds:
---------------------------------------------------