Capped Out

Brownie
Brownie

Warm-up
20-15-10
Calories on the rower
After each round complete:
5 inchworms with a push-up
20 Ring Rows with an overhand grip
-Stretch Lats
– Roll upper back

Oly
EMOM14
Odd- 2 snatch pulls@100%
Even- 2 Snatch Balances @70%. Increase load if your form is perfect

Strength (15 minutes)
Push-press
5-5-5
Straight sets

WOD (20 minute cap)
4 Rounds
500m Row
10 Shoulder to Overhead
Rest Exactly 1 Minute

Games- 225,155
Regional 205,135
Open 185,115