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

Rowing w/ Ingrid:
6:30pm

WOD
A)
Every 2mins for 6rounds
6 back squats @ 80%

B)
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14&9ft/20&10ft
30 cleans, 95/135
20 muscle-ups*
Then….
finish the work out for time.
you will have 2scores reps at 14mins & time completed for round.

*1:1 ring dips

Extra Credit & Extra Credit Oly
Hammer the hammie
3-5 rounds-
8-10 reps each leg- single leg RDLs
20 banded good morning

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