Monday WOD

Warm-up
Warm-up
Run 400m

3 Rounds:
– 5 Kang Squats
– 7 Yoga Push Ups
– 10 Ring Rows

Strength
Front Squat (12 min to establish 3RM for day)

Metcon
Metcon
AMRAP 16 minutes of:
3 Pull-ups, strict
6 Push-ups, Hand-release
9 Wall Ball Shots, 20/14