Hanging Out in the Deep End

WOD
M/1.72m/62kg

3 rounds 16kg Dbs (for time)

6-reps
Upright row
Low Hang Power Snatch
Thrusters
Bent Row
Low hang Power Snatch
Time=8:54

Concept2 level 7 (www.concept2.com)
5 Intervals
500M/1 minute rest

1:38.2
1:43.0
1:45.6
1:46.1
1:47.6

3-rounds 16kg KB

10 TGU sit-ups
20 KB Sidebends