WODtimes:5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm –


Every 2mins for 2 rounds:

8 front squats @ 70% 

2mins for 3 rounds 

6 touch’n’go power snatches @ 70% of PS 



1000m row 

50 thrusters 35/50

30 pull ups 

* bonus points if you go unbroken* 

Extra Credit 

Work up to a 8RM sumo deadlift 

(If you are new to sumo, stay light and work on technique)


3 rounds 

overhead carry/suitcase carry 

30secs each side.

*Use a lighter KB overhead*

20x American KB swings HEAVY!!!