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

– 

WOD:

20mins to complete

50/35 cal bike 

100 doubleunders

40/30 cal bike 

80 doubleunders 

30/25 cal bike 

60 double under 

Then…

20mins to complete 

50/35 cal rower 

25 burpee box jump overs 20/24

40/30 cal rower 

20 burpee box jump overs 20/24

30/25 cal rower 

15 burpee box jump overs 20/24 

Extra Credit 

EMOM 10mins

1-4 muscle ups 

Or

muscle up progressionss

Or

Alternating

1)5-8 strict pull ups or ring rows 

2)5-8 dips or push ups