WOD

4 Rounds for time of:
200m Dumbbell Farmer's Carry, 50's/35's
20 Push-ups, hand-release
20 Ring Rows

*Warm-ups, scaled options, accessory work, goal times, 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".

10 Rounds, not for time of:
1 Power Snatch
1 Overhead Squat
1 Squat Snatch

*Warm-ups, scaled options, accessory work, goal times, 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".

21-15-9 reps for time of:
KettleBell Swing, 70/53
Calories, Assault Bike

Rest 5 minutes, then...

15-12-9 reps for time of:
KettleBell Swing, 70/53
Calories, Assault Bike

*Warm-ups, scaled options, accessory work, goal times, 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".

7 Rounds for time of:
7 Burpee Box Jump Overs, 24"/20"
7 Thrusters, 95/65
7 Pull-ups

*Warm-ups, scaled options, accessory work, goal times, 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".