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


20mins to work up to a

1RM back squat 

Teams of 2 or 3: 

20min AMRAP

1000m row 

20 overhead squats 95/135

10 muscle ups 

*broken up whatever way you want* 

Extra Credit 

Not for time: 


3×10 single leg RDLs (each side) 

3×10 bent over rows 

3×15-25 GHD sit-ups 

3×15 back extensions