WOD times-
6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

Elody’s B-Day WOD:
EMOM for 10mins
1st min 5 unbroken deadlifts (AHAP w/ good form)*
2nd min 6 box jumps
*increase/ decrease load as needed*

3min AMRAP
6 front rack lunges 75/115 (alternating)
20 lateral bar hops (1=1)
Rest 2mins
6min AMRAP
12 front rack lunges 76/115(alternating)
40 lateral hops (1=1)
Rest 3mins
3min AMRAP
10 wall balls 14/20
10 ring rows
Rest 2mins
6min AMRAP
20 wall balls 14/20
20 ring rows

Extra Credit
For time-
10 muscle ups

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