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

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WOD:

On the minute every minute for 5 minutes 3-5 bar muscle ups*

Scale: less reps, jumping or banded muscle ups, 5-7 chest bars or jumping chest to bars

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20min to work up to a max Enderton Front Squat Complex 

As Many Reps as Possible in 8 minutes

10 Deadlifts 95/135

15 Box Jumps 20/24

15 Deadlifts 135/185

15 Box Jumps 20/24

20 Deadlifts 155/225

15 Box Jumps 20/24

25 Deadlifts 185/275

15 Box Jumps 20/24

30 Deadlifts 205/315

15 Box Jumps 20/25

35 Deadlifts 225/365

15 Box Jumps 20/24

*no workout is worth a back injury. Please pick manageable weights* 

Scale:

A) 115/135/185/225/275/315

B) 105/115/135/185/225/275

C) women’s RX

D) 75/95/135/155/185/205

E) 65/75/95/135/155/185

F)55/65/75/95/135/155
G)35/55/65/75/95/135 

Extra Credit 

4 rounds:

10 Double kettelbell strict press

10 Double kettlebell bent over row