Main – WOD

View Public Whiteboard

Warm-up

Shoulder Press Warm up (No Measure)

400m run

20m toy soldier

20m bear crawl

20m inch worm

20m elbow to ankle

10 pvc pullovers

5 pullups

5 chin ups

10 pushups

10 situps

Weightlifting

Bench Press (5 @ 50%, 5@ 65%, 5@75%, 5+@85%)

Metcon

Metcon (Time)

4 Rounds for time

3 Front squats

RX=165#/105#

RX+ 185#/125#

200 meter run

rest 3 min

1000m Row (Time)

Max Effort 1000m Row