240920 Friday WOD

Front Squat: 4×10

Metcon: For Time

Round 1:

10 Front Rack Lunges

15 Burpee Box Jump Overs

20 Cal Row

Round 2:

20 Back Rack Lunges

30 Box Jumps

40 Cal Row

Round 3:

30 DB Overhead Walking Lunges

60 Double Unders

80 Cal Row

Then,

800m Run

Rest 90 seconds

400m Run

Rest 45 seconds

200m Run