Main – WOD

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Warm-up

(No Measure)

400M Run
20 Push Ups
20 Sit Ups
20 Air Squats
10 PVC Pull Overs
5 Strict Pull Ups
1 min couch stretch each side

Skills

M/U progression

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10
5 Back Squats 135/95
3 Muscle Ups

Challenge

500m Row (Time)

Max Effort 500m Row