Run, Carry, Row

Clean Complex

Athletes will have 12 minutes to work on the following complex:

1 Clean pull (from the floor) + 1 Hang clean

WOD

For time

Run 800m
400m Farmer's carry
Row 1000m

*Carry weight should be challenging but not impossible. Athletes should be able to break the 400 meters up into 100m intervals or more.

There will be an 18 minute time cap on today's metcon.

When something's keeping you down, stand it up. Robert K. hitting a clean complex.

When something's keeping you down, stand it up. Robert K. hitting a clean complex.