Hate Is a Very Strong Word...

...and I HATED every second of this workout!!!

WARM-UP:

*Active Stretch

w/ unloaded bar:

*5 x Hang Power Snatch

*5 x OHS

*5 x Bear Complex

-then: work up to WOD weight in each movement below

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WOD (46 min.):

4 Rounds For Total Reps -

a) 3 Min. Time Cap:

BUY IN: 250m Row + 10 x Overhead Squat (c: 135/95, p: 95/65, f: 65/45)

Max Reps In Remaining Time: Evil Wheel Clean &Jerk (c: 135/95, p: 95/65, f: 65/45)

~1 min. REST~

b) 3 Min. Time Cap:

BUY IN: 400m Run

Max Reps In Remaining Time: Bear Complex (c: 135/95, p: 95/65, f: 65/45)

~1 min. REST~

c) 3 Min. Time Cap:

BUY IN: 1 Round of “Nate” (2 Muscle-Up + 4 HSPU + 8 KB Swing (70/53))

Max Reps In Remaining Time: Box Jump (24/20)

(M-Up sub: 4 Ring Row + 4 Ring Dip = 1 rep)

~1 Min. REST~

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WOD SCORE = (Sum of IRT Reps) - (any Missed Required Reps)