WOD

For time:
30 Ring Muscle-ups

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".

For time:
42 Calories, Bike
21 Clean & Jerks, 115/75
30 Calories, Bike
15 Clean & Jerks, 115/75
18 Calories, Bike
9 Clean & Jerks, 115/75

Women do 30, 20, 10 for calories.

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".

REST DAY!

Get out of the gym.

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".

"Chelsea"
EMOM for 30 minutes of:
5 Pull-ups
10 Push-ups
15 air Squats

*If you fall behind on the clock keep going for 30 minutes and see how many rounds you can get.

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".

Overhead Squat
4-4-4-4-4

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".