WOD

21-15-9 reps for time of:
Thrusters, 95/65
Calories, Bike

(Women do 15-10-5 calories on the bike)

Rest 10 minutes, then...

3 Rounds for time of:
15/10 Calories, Bike
5 Bar Muscle-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".

REST DAY!

Get out of the gym.

*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".

"Jerry"
For time:
1 Mile Run
2k Row
1 Mile Run

*Courtesy of CrossFit.com

*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".

Front Squat
3-7-3-7-3

*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".

5 Rounds for time of:
50 Double-unders
15 Hang Power Snatch, 75/55

*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".