row 500m

rest as needed

4 rounds - for best combined time

* the back squat face of Knibbsy

Rest Day

* The back squat face of Kishore

- work up to max effort

rest

21 24/32kg KBS x 3 - rest 1 min

rest

dead hang hold from bar for time

* - not allowed here!

75 55/75# Thrusters for time

* A happy Holtzie on the rower

“Annie”

Du’s

Sit-ups

50-40-30-20-10

for time:

* CFS WOD Log book pictured *

2 position snatches

(high and mid thigh - or - mid thigh and below the knee)

- work up to max

- depending on you skill and comfort level with the snatch - choose which of the 2 positions you will use today.

Finish with:

“annie”

* CFS WOD Log books pictured *