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

Schedule a class here:

https://Cfpbscheduling.as.me/

WOD:

Emom 15

3 back squats

*start with the bar and work up, keep reps fast & smooth*

Every 90s for 5rounds

5 deadlifts

*start light and work up, focus on good form*

Strict pull ups

5×5

Or

Neg pull ups

(3-5 sec lower)

5×3

Or

Ring rows

3×10

Outdoor extra credit

8min AMRAP

10 DB/KB thrusters (left)

10 DB/KB thrusters (right)

50 DUs (use the black rubber mats outside)

*sub 100 singles

At home WOD

8min AMRAP

10 DB/KB**thrusters (left)

10 DB/KB thrusters (right)

50 DUs (use the black rubber mats outside)

*sub 100 singles

** sub a water jug or do 15 total reps with a loaded backpack**