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

Weightlifting

Strict press

based off 1 RM

5×65%

5×75%

5×85%

Shoulder Press (65%, 75%, 85%)

Metcon

Metcon (Distance)

8 rounds-for distance

45 sec row

60 sec rest

record furthest distance rowed

Cool Down

800 meter run