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



EMOM 5mins 

3 push press AHAP

Work up to a 

1RM 3sec pause back back squat 

For time- 

In teams of 2 or 3 

6 (12 total) rounds of 

Sled push 100ft-added weight 90/135

100m farmers carry 53/70

*relay style, each person completes the sled push then each person completes the carry (one person working at a time) 

-teams of 3 a person will push and carry at the same time-
Extra Credit 

4 rounds 

8-10 Barbell RDLs AHAP

8-10 (each leg) step ups 12/18in AHAP (back rack barbell) 

8-10 (each leg) Bulgarian split squat AHAP


50 hip extensions