WOD

2 Rounds for time of:
1 Mile run
45 WallBall Shots, 20/14
35 Push-ups
25 Deadlifts, 185/135
15 Knees-to-elbows

*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".

Every 2 minutes for 30 minutes:
1 Hang Squat Snatch

*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 time:
30 Ring Muscle-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 $10 a month. To learn more click on the tab marked "Private Track".

For time:
42 Calories, Bike
21 Clean & Jerks, 115/75
30 Calories, Bike
15 Clean & Jerks, 115/75
18 Calories, Bike
9 Clean & Jerks, 115/75

Women do 30, 20, 10 for calories.

*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".