Main – WOD

View Public Whiteboard

Warm-up

(No Measure)

600M Run

10 Speed toe touched

10 peeing dogs

10 elbow to ankle

10 PVC pull over

10 Overhead squats

5 Pull Ups

5 chin ups

5 Wall walks (nose to wall)

Strength

Behind head shoulder press (3 X 5 @ 50 – 60% of 1RM shoulder press)

Push Press (3 x 5 @ 50 – 60% of 1RM)

Metcon

Metcon (Time)

3 Rounds for time

15 (each leg) Overhead lunges 45/25# weight must be locked out

30 Double Unders

15 KB Swings 55/35#