Monday WOD

Warm-up
Warm-up
Row 500m

2 Rounds:
– 5 Kang Squats
– 10 Ring Rows
– 10 Yoga Push Ups
– 10 KB Swings

Strength
Clean and Jerk (Find 1RM Squat Clean and Jerk for day in 12 mins)

Metcon
Metcon
3 Rounds for time of:
400m run
30 Wall Balls, 20/14
15 Chest-to-bar Pull-ups