WOD

3 Rounds for time of:
400m run
30 Thrusters, 45/35

*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".

5 Rounds for time of:
50m Dumbbell Farmer's Carry, 50's/35's
10 Knees-to-elbows
50m Dumbbell Farmer's Carry, 50's/35's
10m Handstand Walk

*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".

In a 4 minute window:
800m run
Max reps Overhead Squats, 115/75

*Rest 4 minutes between intervals. Continue until 45 Overhead Squats have been achieved.

*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".

15-12-9 reps for time of:
Deadlift, 315/205
Ring Muscle-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".