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Main - WOD Free Skate! (No Measure) Your choice of Cardio 3-5 minutes Air Dyne Row Rope Run All over w/ pull / groiner / WB partner (No Measure) 3r of: 5-10 over rig wallball partner toss 10 Russian twists (add weight) Grapevine down and back 5 groiners each side 5 beat swing (R1)/ strict pull ups or attempts (R2)/ kipping or jumping (R2) *gradually increase intensity each round Back Squat (5x5 brief warm up, start at 50%1RM, to heavy 5R) Metcon (Time) 21-18-15-12-9-6-3 95/65# power clean Sit up Back ext

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