WOD

5 Rounds for time of:
50 Double-unders
10 Pull-ups, chest-to-bar
10 Toes-to-bar
10 Ring Dips

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

Hang Power Clean
5-5-5-5-5

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

8-10-12 reps for time of:
Bike, Calories
Dumbbell Push Press
GHD Sit-ups

*Rest 3 minutes, then...

12-10-8 reps for time of:
Bike, Calories
Dumbbell Push Press
GHD Sit-ups


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

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching 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 3 minutes for 10 cycles:
1 Squat Clean
2 Front Squats

*Compare to 09.18.2019

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