WOD:

Todays workout is on a running clock
@ 0 : Metcon (Time)
Run 600m @ 85% effort
*Rx+ 800m – this is if you run a sub 8 min 1 mile
@ 7: Metcon (Weight)
From 7-12min
Taking at least 4 attempts/arm find Heavy TGU
@ 12: Metcon (AMRAP – Rounds and Reps)
12 – 17
5 min AMRAP
5 Pullups
10 Push ups
15 Air Squats
Rx+ CTB
@ 22: Metcon (AMRAP – Reps)
22-27 min
EMOM x 5
6-10 Unbroken Strict Toes to Bar
**Score is amount of reps complete – ex 5 sets of 5 is a score of 25 reps
@ 30: Metcon (AMRAP – Rounds and Reps)
30-35 min
5 Perfect push up burpees
10 Wall Balls 20lb to 10ft/ 14lb to 9ft

55+/15-; 20lb to 9ft / 12lb to 9ft

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