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Warm-up

Warm-up (No Measure)

500M Row
20 Wall Ball Shots 20/14#
15 KB Swings

Skills

Overhead Squats
15 OHS (PVC)
10 OHS Bar
5 OHS with working weight

Metcon

Metcon (Time)

In teams of two complete the following with one person working at a time:
40M overhead lunges 45/25#,
100 Dips,
100 KB swings 55/35#,
40M overhead lunges 45/25#,
100 Alternating wall balls
100 push ups,
40M overhead lunges,
1500m Row,
For wallballs find a spot on the wall, stand side by side, and alternate wall ball shots