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

Skills

Push-Press

Metcon

Metcon (4 Rounds for time)

Row 500M

25 Burpees Over Rower

At 6 min mark

3 Rounds

12 Push-Press 135/75#

12 Toes to Bar

At 12 min mark

3 Rounds

7 Hang Squat Cleans 135/75#

10 Box Jumps 30″/24″

At 18 Min Mark

Row 500M

25 Burpees over rower
You will record your time for each section