Warm-Up:
Sled Drag (walk) 45#, 200'
 |
| Tire flips a-la-Colby |
-Rest 30s between, 6 rounds
20 Burpee Pull-ups
Dynamic Warm-up
WODs:
Strength:
Rest
MetCon:
For Time:
Run 800m
3 Rounds: 5 Muscle-Ups, 25 Sit-Ups
Row 800m
3 Rounds: 5 MU's, 15 KTE
Run 800m
Endurance:
Run or Row: 60s on, 30s off, 12 Rounds
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