WOD

AMRAP 30 minutes of:
60/40 Calories, Bike
2 Legless Rope Climbs, 15 ft.

*Rope climbs begin seated

*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".

Every 3 minutes for 10 cycles:
1 Hang Squat Clean
1 Front Squat
1 Push or Split Jerk

*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".

For time:
8 x 200m Sprints

*Rest as needed between sprints to maximize intensity 

*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".

"Amanda"
9-7-5 reps for time of:
Ring Muscle-up
Squat Snatch, 135/95

*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".