200 MT ONE ARM FARMERS CARRY KB OR DB 35/55
50 SIT UPS
50 GROUND TO OH USING A PLATE 25/45
50 LUNGES IN PLACE WITH PLATE OH
50 SIT UPS
200 MT ONE ARM FARMERS CARRY

3:00 MIN MAX CAL BIKE
REST 3 MIN
3 MIN MAX CAL BIKE
GOAL: BOTH RDS WITHIN 3 CAL OF EACH OTHER

PENALTY
FOR EVERY CAL NOT WITHIN 3 OF THE PREVIOUS RD YOU"LL PAY7 BURPEES AT THE END OF WORKOUT.

TEAMS OF 2 SO YOU CAN KEEP TRACK OF YOUR PARTNER’S CAL!

ENDURANCE + WOD OF THE DAY

FOR TIME

800 MT RUN
4 RDS OF CINDY
800 MT RUN
4RDS OF CINDY
800 MT RUN

SPEND 15 MIN WORKING TO A CHALLENGING WEITGH .

WITHOUT DROPPING THE BAR .

1 POWER SNATCH
1 HANG SQUAT SNATCH
1 OHS

6 RDS
6 POWER SNATCHES
6 OHS
6 BURPEES OVER THE BAR
24 DUBS

RX 65/95
RX+ 85/115

PUSH PRESS -RUN-WALL BALLS

5- 200 MT RUN -25
10-200 MT RUN-20
15-200MT RUN-15
20-200MT RUN-10
25-200MT RUN- 5
20-200 MT RUN-10
15-200MT RUN-15
10-200MT RUN-20
5-200MT RUN-25

65/95

SLED PULL RELAY 3 X 50 MT 45/90

WOD

3 RDS
2 BAR MU
10 DEVIL PRESSES 20/30
15/20 CAL ON THE BIKE

3 RDS
2 BAR MU
10 DB STEP OVER THE BOX
15/20 CAL ON THE ROWER

RX + RING MU

WOD
2 RDS
10 SQUAT CLEANS 85/115
10 D/L
200 MT RUN

2 RDS
10 POWER CLEANS 95/135
10D/L
400 MT RUN

2 RDS
HANG SQUAT CLEAN 105/155
10D/L
200 MT RUN