Friday, 14 May WOD

Warm-up: 10 minutes

  • 400m Run
  • 10 PVC Pass throughs
  • 400m Run
  • 10 Squat Jumps
  • 400m Run
  • 10 Kip swings or inverted rows

Strength/Skill: Overhead Squat

  • 3-3-3-3-3
  • Rest as needed between sets.
  • Work up each set; find a good heavy set of 3.

Metcon: Rounds for time

3 rounds for time of:

  • 30/24 Row Calories
  • Handstand Walk, 100 ft
  • 10 Muscle-ups

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