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

WOD:

EMOM 5 rounds 

5 strict ring dips AHAP

For time:

30 DB/KB overhead lunge 35/50 

100 doubleunders 

50 wallballs AHAP 9/10 

8 18ft rope climbs 

50 wallballs AHAP 9/10 

100 doubleunders 

30 DB/KB overhead lunge 35/50

Time cap: 16 minutes

Extra Credit 

5 rounds

20 sec

hollow hold 

20 sec 

arch hold (superman)  

Rest 20 sec