Metcon Monday

4 Alternating Rounds

4 On   2 (off)

200m Sandbag Run 100/60

5 D Ball OTS 154/110

50 Double Unders

Max Ring Muscle Ups

THEN

20/16 Cal Bike

200ft D Ball Carry (On Belly)

50 Double Unders

Max Bar Muscle Ups

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Scaled-Ring Dips/ Push Ups

Scaled-Pull Ups

Scaled Run-Row or if Raining 5x Liner( ↓↑=1)

POST WOD MOBILITY

2 Min Couch Stretch (each side)

2 Min Hollywood Pose (each side)

1 Min Windmill

Spring Fling April 13th

We need judges, food, teams and spectators. Please come be apart of our community event.