(Practice / Metabolic Conditioning)
Warm-up: 5 min running clock to complete as much as possible of: 50 jump rope, 15 wall squats, 10 ring rows, 5 Reverse lunges/leg, 10 Hanging reverse shrugs
WOD
For Time: (40 min cap)
50 Calorie Row
50 Deadlifts (185/125)
50 Chest-to-Bar Pull-Ups
50 Ab-mat Sit-ups
50 Thrusters (115/75)
50 V-ups
500m Run (garage to stairs to fence then inside turf loop)
50 Body weight Forward Stepping Lunges
50 Chest to Ab-mat Push-ups
