Warmup
Double Unders
Squats
Jumping Jacks
METCON
4 rounds For Time:
10 reps Push Press @115/95lbs
Run 200m
10 reps Kettlebell Swings
Run 200m
10 Bent Over Rows @115/95lbs
Run 200m
Post WOD
40 Pushups
35 Dips
40 Dumbbell Bicep Curls @Start at low weight; each 10 reps increase weight
50 sec Heavy Bag Punches
50 sec Wall Sit
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