tim
Main – WOD
Warm-up
Metcon (No Measure)
2 Min Jump Rope
Arch Hold (on Back)
:20 On
:40 Rest
X 3
2 Rounds
8 X Judo Push Ups
12 X Air Squats
Weightlifting
Shoulder Press (5 X 3 @ 32X0)
Metcon
Metcon (Distance)
@ 80% / Aerobic / Sustainable Pace
Row 2 Min
Rest 2 Min
X 5
Record total meters
Metcon (No Measure)
rest 5 min and then..
20 Turkish Get Ups