METCON MONDAY ON A WEDNESDAY????

No strength work today.
General warm up-
5 minute bike then as a group from one end of the gym to other…
Butt kicks, high knees, squats, shoulder circles front and back
Meet at the board, go over the workout and then gather your equipment up and go through each movement.

Wod 1- 12 Minute Amrap
5 bar muscle ups (sub 8 pull ups, or 12 rig rows
14 pistols (7 each leg) sub 28 squats
Run 200

Rest 5 minutes

Wod 2 12 Minutes
8 Toes to bar (sub 20 sit sups or 20 knee raises)
24 doubles (sub is only 25 singles.. we want you to keep moving)
8 Front squat 185/125

Rest 5 minutes

Wod 3 10 minutes
Burpee/KB ladder 70/55

start with one burpeee and one KB
then 2 and 2, 3 and 3, 4 and 4, 5 and 5 and just keep going.