WOD

2 Rounds for time of:
10 Shoulder Press, 55% of 1RM
15 Ring Rows
20 Hollow Rocks
25/18 Calories, bike
30 Wall Balls, 20/14 

*Rest 5 minutes & repeat.

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, and much more are available on our private track for only $14 a month. To learn more click on the tab marked "Private Track".

For time:
5 x 500m Row

*Rest as needed between each.

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, and much more are available on our private track for only $14 a month. To learn more click on the tab marked "Private Track".

Clean & Jerk
3-3-3-3-3-3

75% of 1RM goal

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, and much more are available on our private track for only $14 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 $14 a month. To learn more click on the tab marked "Private Track".

"Daniel"
For time:
50 Pull-ups
400 meter run
21 Thrusters, 95/65
800 meter run
21 Thrusters, 95/65
400 meter run
50 Pull-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 $14 a month. To learn more click on the tab marked "Private Track".