WOD

3 Rounds for Time

Warm-up
Warm-up
2 RNFT
200 Meter Run/Row
10 Pass Through
10 Air Squats

Weightlifting
Front Squat (3 x 2 @85%)
Shoulder Press (3 x 2 @85%)

Metcon
Metcon (Time)
3 RFT

400 Meter Row
25 Double Unders (75 Singles)
25’ Plate OH Lunge 45/25 (35/15)
10 Pull Ups (Strict Banded)
15 GHD’s (Ab Mat Sit Ups)
25’ Plate OH Lunge 45/25 (35/15)

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