Main – WOD

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Warm-up

Partner (No Measure)

500M Row

Partner med ball tosses

– 10 right

– 10 left

– 10 overhead

30 Med ball sit ups

50 squats ( as a team)

40 Push ups (as a team)

30 Pull ups (as a team)

Skills

Front Squat

Metcon

Metcon (Time)

Teams of 2

4 rounds per person for time (Alternating Movements)

7 Front Squats 155/95#

14 KB Swings 55/35#
Bar starts from the ground. Partner must complete all reps in movement before the next partner can start the movement

Challenge

Members with birthdays choice 🙂