Main – WOD

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Warm-up

(No Measure)

3:00 Jump Rope

20M Toy Solider

20M Bumkickes

20M Bear Crawl

20M High Knees

20M inch worm

5 Pull-Ups

10 Push-Ups

15 Squats

Skills

Jerk

Metcon

Metcon (Time)

4 Rounds for time

21 Dumbbell Clean & Jerk 30/20# (RX+50#)

400M Run

Challenge

Bent Over Row (5 x 5 for load)