Main – WOD
Warm-up
(No Measure)
400M Run
20M Toy Solider alternating
20M Bear Crawl
20M Bum Kickers
20M inch worm
10 PVC Pull-Overs
10 OHS
10 Sit-ups
10 Push-ups
3 x 3 dead hang pull-ups
Strength
Barbell Step-ups 20″
3 x 3 (each side)
For Load
Weighted Step-ups (3 x 3 each side 20″ box )
Metcon
Metcon (Time)
5 Rounds for time:
15 Bench Press @55% – 65% of 1RM
200M Run
1 Rope Climb
Switch up with floor press if there are too many people
Mobility
Group Cool Down
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