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

WOD:

6min EMOM

Pick A,B,or C based on skill level

A) 

2-5 muscle ups 

-record total reps 

Or

B) 

Odd min: 7 ring kip swings 

Even min: 2-4 jumping muscle ups 

Or

C) 

Odd min: 5-7 dips 

Even min: 7-10 unbroken strict pull ups*

*use bands as needed*’

Teams of 2: 

Complete each exercise starting at 2 reps and increasing by 2 reps each round for 20 mins

Buy in: 800m run 

Burpee Box Overs 20/24

Kettlebell Swings 35/53 

Pull ups 


Extra Credit 

Super set 

4x 20-25 GHD sit ups 

4x 20 banded good mornings