Main – WOD
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
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