Main – WOD

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Warm-up

Running Warm-up (No Measure)

400M Run

20M Toy Solider

20M Bum Kickers

20M High Knees

20M Elbow to ankle

20M Inchworm

20M Bear Crawl

10 PVC Pull-overs

10 OHS

10 Sit-ups

5 Pull-ups

5 Chin-ups

1 min couch stretch each side
5 Ring Dips before couch stretch. Ask a coach for help if you don’t know how to do these

Skills

Clean

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Challenge

Max 1 Min Burpees (Max Burpees in 1 Min)