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

WOD:

Every 90secs for 5rounds-

2x clean w/ 2 sec pause at knee @ 75-80% 

– 

Every 90mins for 5rounds-

2 3sec paused front squats @ 80% 

Teams of 2-

For time-

1000m row or 3000m air bike 

*switch whenever you want* 

150 wallballs 20/25 9/10ft 

*Switch ever 15reps*

*Unbroken sets*

Extra Credit

Super set 

4 rounds-

Waiter’s walks (25 steps each arm)

10-15 ring rows (try elevating feet)

*make sure you increase weight/difficulty*