WOD

"Helen"
3 Rounds for time of:
400m run
21 Kettlebell Swings, 53/35 
12 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 $10 a month. To learn more click on the tab marked "Private Track".

AMRAP 20 minutes of:
40 Double-unders
200m Run
10 Overhead Squats, 95/65

*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".

Deadlift
7-7-7-7

*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".

4 Rounds, each for time of:
18 Power Cleans
15 Front Squats
12 Push Jerks

*Rest 2 minutes between rounds.
Men use two 50-lb. dumbbells
Women use 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 $10 a month. To learn more click on the tab marked "Private Track".