Main – WOD

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Warm-up

Partner (No Measure)

500M Row

Partner med ball tosses

– 10 right

– 10 left

– 10 overhead

30 Med ball sit ups

50 squats ( as a team)

40 Push ups (as a team)

30 Pull ups (as a team)

Weightlifting

Shoulder Press (Finding 1 RM)

Metcon

Metcon (4 Rounds for time)

Every 6 minutes, on the 6:00. (4 sets)

Note time it took to run each round.

RX=600 meters

RX+=800 meters