WOD

Death By:
Calories, Assault Bike

The "Death By" protocol is as follows; 1 calorie the 1st minute, 2 calories the 2nd minute, 3 calories the 3rd minute, so on and so forth. Continue in this fashion until you fail to achieve the required number of calories in the prescribed minute. 

*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".

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

*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".

EMOM 30 minutes of:
1 Hang Power Clean

*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".

3 Rounds for time of:
400m run
30 Thrusters, 45/35

*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".