Main – WOD
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
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