tim
Main – WOD
Warm-up
Metcon (No Measure)
Row 3 Min
3 Rounds of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats
OHS Mobility / Warm Up
Weightlifting
Overhead Squat (5X3 @ 31X1)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
Row 300M
5 Muscle Ups
10 T2B
Back Extension Hold Test (Time)
Back Extension Hold Test on GHD
Hold Back Extension without breaking form for 2 Minutes. Your time is your score.