WOD'S

BASELINE WORKOUT
"NCMETCON BASELINE I"

I. ON A 10:00 RUNNING CLOCK...
Run 1 Mile then in Remaining Time
Max Meters on Rower
(Score is Time + Note Meters
Earned)
-Rest at least 5:00 before second part

II. AMRAP x 15 MINUTES
5 Pull-ups or Bar Muscle-Ups
10 Hand Release Push-Ups
15 Air Squats
(Score is Rounds + Reps)
*Rest at Least 5:00 b/t Efforts