4-7

Main – WOD

Weightlifting

A: Back Squat (10-10-10)

Gymnastics

B: strict pull-up (3X5-10)

pull-up with no kip
5-10 pull-ups

Metcon

Metcon (AMRAP – Rounds)

12 minute AMRAP of
21 Double unders
15 Wall balls(20/14)
9 Box Jumps(24/20)