Warmup
cardio warm up - 400m jog or 3min of bike or row - coach led wod specific mobility
Strength / Skill
12 min to establish 1 rep max clean
Metcon
"50-40-30-20-10 Reps For Time
Double-Unders and Sit-Ups
then
3 Cycles, For Time:
5 pull-ups, 10 pushups, 15 air squats
10 Clean-and-Jerks (135/95 lbs)
