Main – WOD

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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