(Long Metcon)

Warm-up:
2 Min. Row/Ski/Bike/Run
3 Rounds:
10 Hollow Rocks
10 Supermans
10 Air Squats
3 Wall Walks
2 Min. Row/Ski/Bike/Run
NOTE: Run can be done with laps around inside of gym up North, switching directions at 1 Min mark. At Central this would be a shuttle run. Scale Hollow Rocks to Tuck Position.

 
Workout:
"Greg Alia"
4 Rounds for Time
23 Russian Kettlebell Swings (32/24)
23 Box Jumps (24/20)
23 Sit-Ups
23 Dumbbell Snatches (50/35)
23 Goblet Squats (24/16)
23 Double Unders
23 Medicine Ball Cleans (20/14)
Then:
186 seconds (3:06) Plank Hold

40 Min. Cap
In honor of Police Officer Greg Alia: https://wodwell.com/wod/greg-alia/
NOTE: Final Plank Hold is cumulative so athletes will self-time that final section, just not counting rest time towards the total 3:06. Have people note their time at 2 rounds and if they are past the 18 min mark then they should scale to 3 Rounds. For details on where the numbers from the workout came from, follow link above.


Scaling:

Light and 3 Rounds