Main – WOD

View Public Whiteboard

Warm-up

Rowing Warm Up (No Measure)

500M Row

20M Toy Solider

20M Elbow to ankle

20M Bear Crawl

20M Reverse lunges

10 PVC Pull overs

10 Overhead squats

10 Push-ups

10 Sit-ups

5 Chin ups

5 pull ups

10 Hollow Rock

Skills

Toes to Bar

Metcon

Metcon (Time)

3 RFT

10 KB Swings 55/35#

200M Run

10 Toes 2 Bar
After 3 Rounds take a 5 minute rest

Metcon (Time)

3 RFT

10 Walking Lunges

250M Row

15 Push-Ups