Main – WOD
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
Skills
Push Jerk
Metcon
Teams of 3 (team of 2 will work if not enough people):
4 Rounds. Each round is a total of 3 minutes. There is a one minute rest between rounds:
Metcon (4 Rounds for reps)
AMRAP
Rope Climb (scale with 5 ring rows / 5 squats)
Deadlift 155/95#
Push Jerk 95/65# (make sure you jerk under the bar. Not push press)
* Each team member will start at a station and rotate at the end of each minute. Score per found will be total reps
Cool Down
Group Stretch / Mobility
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