Class WOD:

500 Meter Row, 21 Thrusters (45/35)
500 Meter Row, 15 Thrusters (45/35)
500 Meter Row, 9 Thrusters (45/35)

rest 5 min.

15/12 Cal Row
6 Squat Cleans, 155/105

2016 OPEN ATHLETES
1. Conditioning
A. AMRAP 5:
18/15 Cal Row
6 Squat Cleans, 155/105
5 min rest

B. ARMAP 5:
18/15 Cal Row
6 Squat Cleans, 155/105

2016 REGIONAL ATHLETES
1. Conditioning
A. AMRAP 5:
18/15 Cal Row
6 Squat Cleans, 185/135
5 min rest

B. ARMAP 5:
18/15 Cal Row
6 Squat Cleans, 185/135

2. Run
Choose a track or True Form Runner
On a Track:
A. EMOMx7: 200m Run
Rest 3 minutes
B. EMOMx7: 200m Run

On a True Form:
A. EMOMx7: 40 second Run, 20 second rest
Rest 3 minutes
B. EMOMx7: 40 second Run, 20 second rest