Main – WOD

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Warm-up

Rowing Warm Up (No Measure)

500M Row

20M Toy Solider

20M Elbow to ankle

20M Bear Crawl

20M Reverse lunges

10 PVC Pull overs

10 Overhead squats

10 Push-ups

10 Sit-ups

5 Chin ups

5 pull ups

10 Hollow Rock

Strength

Shoulder Press (40% of 90% 1RM )

Shoulder Press (50% of 90% 1RM )

Shoulder Press (60% of 90% 1RM )

Metcon

Brian (Time)

3 Rounds for time of:
5 Rope Climbs, 15′
25 Back Squats, 185#
Weight for women is 115