WOD

For time:
6 x 400m Sprints

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, cool downs, stretching and much more is 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
Repeat from 01.08.2019

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

2 Rounds for time of:
75/50 Calories, Bike
25 Knees-to-elbows
25 Ring Dips

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

Back Squat
3-3-3-3-3

Tempo: 33X1

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