Main – WOD

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Warm-up

Warm-up (No Measure)

400M Run

Partner med ball tosses

– 10 right

– 10 left

– 10 overhead

30 Med ball sit ups

50 squats ( as a team)

40 Push ups (as a team)

30 Pull ups (as a team)

Skills

Seated Floor Press

3 x 5

Seated Floor Press (5-5-5)

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
rest 3 minutes

Metcon (AMRAP – Rounds)

EMOM for 6 minutes

10 Push-Ups

5 Toes to Bar