Main – WOD

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Warm-up

(No Measure)

400M Run/Skip

10 Speed toe touches

4 Elbow to ankle each side

10 toy soldier alternating

10 Squats

10 push-ups

3 X 5 Negative pull-ups @ 51A1, rest 90 sec between sets

Strength

use 90% of your 1RM as baseline number

Shoulder Press (70% X 3)

Shoulder Press (80% X 3)

Shoulder Press (90% X 3+)

Skills

Turkish Get-Up

Metcon

Metcon (Time)

4 Rounds for time of:

20 KB Swings 55/35#

10 Goblet Squats 55/35#

400M Run