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

Friday Night Lights: 6pm at CrossFit Decimate 


Group mobility/foam roll

Every minute on the minute for 5minutes-

5 front squats @ 60%

-focus on speed-

Happy Birthday LIZ!!! 

For time-

36 handstand push ups 

36 Push press 75/115

36 toes to bar 

36 hang power cleans 75/115

36 burpees 

36 deadlift 75/115

*Every 2mins do 1 muscle up 

(scale: 5 pull up/ ring rows/ jumping pull ups NO BANDS) 

Extra Credit-

30 barbell roll outs 

(break up sets as needed)