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

WOD:

10 min EMOM

1)5 strict pull ups AHAP

2)5 strict dips AHAP 

Happy Birthday BECKIE!!!

Teams of 2:

200m run together 

100 kettlebell swing 35/53

24 tire flip in & outs 

200m run together

50 partner burpees 

24 tire flip in & outs 

400m farmers carry 53/70 

24 tire flip in & outs 

50 partner burpees 

200m run together

24 tire flip in & outs 

100 kettlebell swing 35/53

200m run together 

*split reps whatever way you like. Pass the bells off during the farmers carry, if they touch the ground you and your partner must complete 25 air squats each before picking them up. 


Extra Credit 

Back squat 

5×3 @ 70%

Push press

5×3 @ 70%