Category: WODs

8 sets of:

1 Clean + 1 Clean and Jerk
(May work to a Heavy for the Day)

30min ALT EMOM:

-15/12 Cal Row
-31 DU
-15/12 Cal AB

7×3 of 1 1/4 Front squats (RPE 7-8 all sets)

For Quality Completion: (16min Cap)

5 sets of
8 Bench Press (Mod weight-all sets same weight)
22 walking lunges
8 Strict Pullups

*May add a DB on lunges
*May lift heavy……dont fail reps
*May do kipping Pullups after 2 strict each round

*Reminder to sign up for Blue Ropes course if you are interested in going….we will need 12 people to get group discount!

14 RFT: (With a Partner)

16 wallballs (20/14)
24 DU
3 MU

*Partners Alt rounds
*Modify MU with 5 Highest difficulty Pullups you can do

*24min Cap

Don’t forget to sign up for the Blue Ropes Course!

3 Intervals:

1000m Row
800m Run

4mins Rest in between sets

*Scores are each interval