WOD

4 Rounds for time of:
400m Run
15 GHD sit-ups
12 Pull-ups, strict
9 Knees-to-elbows, strict

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

Death by:
Dumbbell Thruster

Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells

*With a running clock perform 1 thruster in the 1st minute, 2 thrusters in the 2nd minute, 3 thrusters in the 3rd minute, etc, etc. Continue in this fashion until you fail to achieve the required thrusters in the appropriate minute.

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

"Nate"
Amrap 20 minutes of:
2 Ring Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70/53

*This is a Hero workout, courtesy of CrossFit.com

Or, as a 2-person team…
Amrap 40 minutes of:
Partner “A”
2 Ring Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70/53
Partner “B”
2 Ring Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70/53

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching 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:
10 x 100m Sprints

*Rest as needed between each.

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