Rowing Sprints 3X300m 4X200m 5X100m 30 sec rest between each interval

Wod 5 Rounds for time 5 Muscle-ups (CC: Rings) 15 KBS (70/53) 30 Sit-ups

We will be placing an order for shirts on Thursday, if you would like one let Missy or Daryl know what size. It’s a long sleeve hoody and they are $25. Samples are at the box, so you can see it and try one on.

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A. Conditioning 12-10-8-6-4-2 DB/KB Front Rack Lunge Right (Challenge 50#/35#/hand) DB/KB Front Rack Lunge Left (Challenge 50#/35#/hand) Toes-to-Bar (Challenge Strict Toes-to-Bar) B. Strength Front Sq


A. Conditioning For Time 30 Wall Balls 20/14lbs Row 500/400m 25 Wall Balls Row 500/400m 20 Wall Balls At the 10 minute mark Every 4mins x 3-5 Sets 3/arm DB Snatch (Challenge 50/35lbs) 6 DB Deadlift (C


A. Conditioning 10mins @ sustainable effort 4 Pull-Ups (Challenge Chest-to-bar pull-ups) 8 Gorilla Rows (Challenge 53/35lbs) 12/10 Calorie Bike or Row -2-4 minutes rest- 10mins @ sustainable effort 8