SWOD: (22 Min)
A1) Push Press 3 x 5-7, Rest 30-60 sec
A2) Weighted Pull-Ups 3 x 2.2.1, Rest 15-30 sec (cluster) – Rest 30-60 sec (unscored)
B1) Supinated Grip Bent Over Barbell Rows 3 x 5-7 @ 21X1, Rest 30-60 sec (unscored)
B2) Seated (on ground) DB Press 3 x 5-7, Rest 30-60 sec (unscored)
*sit on a plate if needed to keep spine upright
WOD:
Minutes 0 – 5:
1000/800m Row
Max Shoulder to Overhead (155/115) in time remaining
Minutes 5-10:
800m Run
Max Shoulder to Overhead (135/95)
*If needed have half start on run, but still heavier weight first
Score=Total STO