WODtimes:

5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 

WOD

Pre WOD foam roll/mobility 

24mins to work up to BOTH a 3RM front squat & 3RM deadlift 

Teams of 2:

4 rounds-

1000m row or 800m run

30 overhead squats 65/95

-split up run/row and squats whatever way you want-

Extra Credit 

Rest 5mins 

15 muscle ups 

Or

30 Chest 2 bar or regular pull ups 

AND 

30 ring dip (assisted or box dips)

-10min cap-