WOD

3 Rounds for time of:
50m Walking Lunge
18 Ring Dips, strict
9 Deadlifts, 70% of 1RM

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

5 Rounds for time of:
50 double-unders
15 Push Press, 75/55
10 Toes-to-bar

Or, For time as a 2-person team:
500 Double-unders
150 Push Press, 75/55
100 Toes-to-bar

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, access to our private facebook group 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".

9-15-21 reps for time of:
Back Squat, 50% of 1RM
Chest-to-bar pull-ups

*Use a rack.

*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".

27-21-15-9 reps for time of:
Dumbbell Burpees
Knees-to-elbows

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

*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".