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

WOD:

EMOM 5mins 

1-3 strict muscle ups 

Teams of two-

3 rounds for time-

75/100 Cal Assault Bike

100 burpees 

2000m Row

*break up whatever way you like* 

Extra Credit 

3-5 rounds NFT 

10 hammer curls 

10 DB/KB bent over rows

10 DB/KB press