WOD

As a 2-person team...

For time, Partner "A" performs:
15 Wall Ball Shots, 20/14
15/10 Calories, Bike
15 Wall Ball Shots, 20/14

*Once Partner A finishes, Partner B performs the same work. This cycle repeats until each person has performed the workout 4 times & the clock stops.
*If solo do the workout 4 times. Rest 4 minutes 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 $10 a month. To learn more click on the tab marked...

2 rounds for time of:
80 Double-unders
60 Push-ups, hand-release
40 Ring Rows
20 Knees-to-elbows, strict

*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".

"Nasty Girls"
3 Rounds for time of:
50 Air Squats
7 Ring Muscle-ups
10 Hang Power Cleans, 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 $10 a month. To learn more click on the tab marked "Private Track".

For 45 minutes:
Run, bike or row at a moderate pace.

*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".