WOD

4 Rounds for Time

Warm-up
Warm-up
3 RNFT
200 Meter Run/Row
10 Air Squats
10 Lunges

Weightlifting
Back Squat (70% of 1 REP MAX)

Metcon
Metcon (Time)
4 RFT
400 Meter Row
25 Double Unders
25’ Overhead Lunge Right Arm 45/25
10 Pull Ups
25’ Overhead Lunge Left Arm 45/25
Metcon (Time)
4 RFT
400 Meter Row
25 Double Unders (75 Singles)
25’ Overhead Lunge Right Arm 35/20
10 Banded Strict Pull Ups
25’ Overhead Lunge Left Arm 35/20

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