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

Handstand / handstand walk

Metcon

Metcon (Time)

4 rounds for time

20M Handstand Walk

10 Pull-Ups (Rx 7 bar muscle-ups)

20 Lunge steps (outside)

Cool Down