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

10min EMOM

Pick A,B,or C based on skill level

A) 

1-4 muscle ups 

-record total reps 

Or

B) 

Odd min: 5 ring kip swings 

Even min: 1-3 jumping muscle ups 

Or

C) 

Odd min: 5 dips 

Even min: 5-10 unbroken pull ups*

*use bands as needed*

Team WOD

Teams of 2:

5 rounds (10 total) 

15 Tire flips  

200m Farmer’s carry 53/70

-Alternate each movement- 

Extra Credit 

Super set 

4x 20-25 GHD sit ups 

4x 20 banded good mornings