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

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WOD:

15mins to work up to a 

3RM hookgrip deadlift 

(more than 80% of 1RM) 

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For time- 

5 rounds each of: 

Row 300m 

20 kettle bell swing 53/70 

10 chest to bar 

Waterfall behind your partner 

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Extra Credit 

For time: 

4-5 rounds NFT 

20 steps death march 

8-10 GHRs 

30-60sec Chinese plank 

*increase weight/ reps/ time*