Main – WOD
Warm-up
(No Measure)
Partner
1 person rows while other person does
5 push-ups
10 Squats
15 Sit-ups
Then rotate
3 x 12 assisted pull-ups @ 2110, rest 90 seconds
Skills
Rowing
Metcon
10 min to establish max weight OHS
Then:
10 AMRAP
50 Double Unders (150 singles)
20 Overhead Lunges (10 each leg) 45/25#
5 Pull-Ups (RX+ bar muscle-ups)
Overhead Squat (10 min to establish max )
Metcon (AMRAP – Rounds and Reps)
10 AMRAP
50 Double Unders (150 singles)
20 Overhead Lunges (10 each leg) 45/25#
5 Pull-Ups (RX+ bar muscle-ups)
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