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

WOD:

EMOM for 8mins 

1- 3sec paused back squat @ 70% 

For time-

4rounds:

20 wallballs 14/20 9/10

10 burpees 

300m row or .75mile bike 

Extra Credit

Mobility/ ROMWOD