Main – WOD

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Warm-up

(No Measure)

200M Row

20M Toy solider

200M Row

20M elbow to ankle

200M Row

20M bear crawl

10 PVC pullovers

3 x 5 negative pull-ups 31A1

Strength

Z Press (3 x 5 @ 65 -75% of 1RM)

Seated on the ground strict shoulder press from in front

Skills

Deadlift

Metcon

Metcon (Time)

7 Rounds for time:

5 Deadlift 225/115 (RX plus for women 135#)

5 Over bar burpee

10 Toes 2 Bar