Sectional WOD
Strength: Work to 1RM Overhead Squat
Warm-up: 5 rounds, not timed:
2 x OHS @ 90% 1RM
20 Steps OH walking lunge
20 Steps Farmers carry
Work Capacity
3 RFT:
15 Snatch (95#)
20 KB Swing (55#)
400m run
Durability: Run 1 mile

WOD
Strength: 6x2 C&J
Work Capacity
10 min AMRAP:
10 True pushups
10 Body weight rows

"Pain is only weakness leaving the body."
~ Daniel R. Evans