This workout is not an “all-out sprint” since the T2B will likely slow athletes down, but KBS/OHS should be completed UB. Most times will range between 7-10:00. Managing grip fatigue is key, so breaking up T2B early is important.
Strength
Bench Press: 5 x 5, adding weight each set. Rest 90s.
Wide Grip Pull-ups: 5 x 5. Rest 90s.
WOD
“Cold Wind Blows”
4 RFT:
15 Overhead Squats (95, 65)
15 KBS (53, 35)
15 T2B
L3: (75, 55)
L2: (65, 35) (45, 25) (Knee Lifts)
L1: (35, 25 Goblet Squat) (35, 25 Russian Swing) (15 Abmat Sit-ups)
*12:00 Cap
https://youtu.be/OBUiKKTiBp8?list=PLAjbIBvZkJGFAQGaF0Lx0yEaUgccGmbGt