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

WOD:

EMOM 10mins

Enderton Front Squat Complex

•3sec pause

•double bounce

•front squat

-start at 50% of 1RM front squat & work up

For time:

50 dumbbell snatches 35/50

5 rope climbs

40 dumbbell snatches 35/50

4 rope climbs

30 dumbbell snatches 35/50

3 rope climbs

20 dumbbell snatches 35/50

2 rope climbs

10 dumbbell snatches 35/50

1 rope climb

(25min cap)

Extra Credit

3-5 rounds NFT

15-20 GHD sit-ups

15-20 back extensions

30-60sec side plank each side