WOD

Deadlift
1-1-1-1-1-1-1

*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".

As an individual,
3 Rounds for time of:
35 Wallball Shots, 20/14
6 Ring Muscle-ups
5 Ring Dips, strict 

As a 2-person team,
For time:
210 WallBall Shots, 20/14
36 Ring Muscle-ups
30 Ring Dips, 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".

Power Clean
5-5-5-5-5

*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".

4 Intervals, each for time:
15 Dumbbell Thrusters
400m Run

*Rest 3 minutes between intervals.
Men: Two 50-lb. dumbbells
Women: Two 35-lb. dumbbells

*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".