Main – WOD

View Public Whiteboard

Warm-up

(No Measure)

400M Run

20M Toy Solider

10 Speed toe touches

20M Bum kickers

10 Peeing Dogs

20M Elbow to ankle

10 PVC Pull-Overs

10 Overhead squats

Metcon

Metcon (Time)

Teams of 3:

Team must have plate locked out overhead at all times 45/25#. Plate may be passed around as much as you want. When they plate drops task stops.

400M Run (entire team)

50 Box Jumps 24/20″

50 KB Swings 55/35#

1K Row

50 Back Squats 185/95#

50 Burpees

400M Run (Entire team)

50 Lunge Steps

50 Double Unders

1K Row

50 Push-Ups

50 Deadlifts 185/95#