WOD
Comp
AMRAP 20
400m run
25 C2B
30 GHD
Rx
AMRAP 20
400m run
25 pull up
30 GHD/anchored weighted sit up (25/15)
Fitness
AMRAP 20
400m run
25 jumping pull up
30 ab mat sit up
POST WOD STRENGTH
5 RNFT
5 heavy bent BB row (with good form)