BASELINE & METCON

1. Warm Up

• Baseline WOD

2. Stamina (2 rounds)

• GHD Situps, 20 reps
• Back Extensions, 20 reps

3. Work Capacity (3-5 rounds)

• Deadlift, 3 reps (315#)
• HSPU, 5 reps
• Box Jumps, 7 reps (24")
• KB Swings, 9 reps (70#)
• Knees to Elbows, 11 reps

4. Durability (3 rounds)

• Muscle Ups, 5-10 reps