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


10mins to work up to

20RM back squat


AMRAP in 5 minutes

Squat Clean 110/165

Jerk 110/165

-rest 5mins-

Teams of 2:

For time:

3000m row or 5.5mile bike

Plank hold

one partner rows or bikes while the other partner holds plank. As soon as they drop plank the other partner must stop then switch….and so on until the distance is completed

Extra credit-

3-5 rounds of:

10-15 (each side) single leg RDLs

10-15 Russian KB swings

20 Russian twists