WOD

Overhead Squat
2-3-5-10-2-3-5-10

*Goal of 70% of 1RM or more

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

3 Rounds for time of:
800m run
15 R-arm Kettlebell Snatches, 53/35
15 L-arm Kettlebell Snatches, 53/35
5 Bar Muscle-ups

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, access to our private facebook group 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:
1000m Row
1 minute L-sit

*Rest 3 minutes, then...

For time:
1 minute L-sit
1000m Row

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, access to our private facebook group 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 7 minutes of:
6 Pull-ups
5 Burpees
4 Hang Power Cleans, 115/75
3 Thrusters, 115/75

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