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

Metcon

Metcon (Time)

200M Run

20 pull ups

20 burpees

20 squats

20 KB swings 55/35#

400M Run

40 Wall Balls

40 KB cleans (20 each arm)

40 KB Swings

40 push ups

500M Row

50 lunge steps

50 Push Press 45/35#

1,000M Row

100 Double Unders