(Long Metcon)

Warm-up:
8 Min E2MOTM
10 See Saw Steps
10 Push-up to Down-Dog
10 Spiderman Steps
10 OHS w/3 Sec Pause
Practice Jump Rope Remainder of 2 Min.

NOTE: Jump immediately into warm-up and start workout as soon as people have warmed up their OHS.

Workout:
10 Rounds for Time...
15 Wall Balls (20/14 @ 10'/9')
10 Weighted Sit-ups (35/25)
5 Overhead Squats (115/75)
200m Run or Row

45 Min Cap

NOTE: 4:30 per round makes the cap. You can inform folks that if their first round takes more than 4 minutes they should either scale, shoot for 8 rounds, or expect to get capped. Weighted sit-up is done with DB in bow tie position or KB held upside down on chest.

Scaling:
6 Rounds w/rest between movements