WOD

A. For time:

800 m run

500 m row

800 m run

B. 5 sets, not for time of:

Strict pull-ups, max reps

rest 2 minutes in between each set

Score total pull-ups

Cash out

Dips 3 x 15

Head stand hold for max time x 2

Collect 4 min of your favorite (most dreaded)  M-WOD

Complete 2 of 3 each day

WOD

A. 5 rounds of

1 min max Overhead squat (95lb M/ 65lb F)

1 min max Push-up

rest 1 minute between each round

Rest 5 minutes, then:

B. 5 rounds of

30 seconds max Kettlebell swing (55lb M/ 35lb F)

30 seconds max Wall ball (20lb M/ 15lb F)

rest 1 min between each round

*Today’s workout will consist of part A and part B. Each workout is scored by total repetition. Score total repetitions in part A separately from total reps from part B.

Cash out

Dips 3 x 15

Head stand hold for max time x 2

Collect 4 min of your favorite (most dreaded)  M-WOD

Complete 2 of 3 each day

WOD  

In this workout you will have 12 minutes to climb the following ascending ladder of: 

Sit ups 

Box jumps

2-4-6-8-10 of each movement, and so on, increasing by 2 reps each round until 12 minutes has expired.

Cash out

Dips 3 x 15

Head stand hold for max time x 2

Collect 4 min of your favorite (most dreaded)  M-WOD

WOD 

20 Min AMRAP of:

10 Dead lifts (65/45)

8 Hang power cleans 

6 Push press

Cash out

Dips 3 x 15

Head stand hold for max time x 2

Collect 4 min of your favorite (most dreaded)  M-WOD

WOD

For time:

3 Rounds of

20 Pull ups 

300 m row 

Then, 

50 Pistols 

Cash out

Dips 3 x 15

Head stand hold for max time x 2

Collect 4 min of your favorite (most dreaded)  M-WOD

Complete 2 of 3 each day

This is who we are, you should all be extremely proud of yourselves. We are.