Main – WOD
Warm-up
Row slow, medium, fast (No Measure)
Warm Up:
Row
15 pulls slow
10 pulls medium
5 pulls hard
5 pulls slow
10 pulls medium
15 pulls hard
15 pulls slow
10 pulls medium
5 pulls hard
2 rounds
5 Pull-ups
10 Push-ups
15 squats
1 min couch stretch each side
Skills
Overhead bar position
Metcon
Metcon (Time)
4 Rounds for time:
10 Overhead Lunges 135/65# (stay in place)
25 Butterfly Sit-ups
Cool Down
Coaches Choice
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