"The Ryan" WOD

Warmup

Sprints

Jumping Jacks

High Knees

METCON

Buy In: 800m Run

Up and Down the Ladder

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Dumbbell Squat Cleans

V-Ups

Hand Release Burpees

Buy Out: 800m Run

Post WOD

60 Pushups

55 Dips

60 Dumbbell Bicep Curls

70 sec Punches

70 sec Wall Sit