Wod 2000/1600 Meter Row for time 10 Pulls on the rower 15 Barbell Curls 65/45 10 Pulls on the rower 15 Box Step Ups 20in @65/45#’s (rack the bar on your back) *check your rower each time you get off just in case the monitor turns off, you don’t want to lose those precious meters*

Post Wod Roll Out!

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A. Strength 10 Minutes of Unilateral Strength and Stability Work Advanced: 12 Alt. Pistols every 2 minutes (Can add tempo) Intermediate: Box Pistols,Rig Assisted Pistol Beginner: 2 Foot Close stance s


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A. Strength 18 mins to build to 5RM Strict Press *record heaviest load to score B. Conditioning EMOM X 12 Minute 1: 10 Thrusters (95/65)(75/55) Minute 2: 12/10 Cal Bike Minute 3: 10 Strict Pull-Ups