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

We are starting a deload. Expect lighter weights, a decrease in volume, & daily foam rolling and mobility. 


Every min for 8rounds:

1 power clean + push press + power jerk + split jerk @ 60-70% of C&J

Every 30secs for 8rounds-

1 3sec pause front squat (from floor) @ ?

For time-

5 rounds 

6 strict pull ups 

8 strict handstand push ups 

13/16 cal row 

Extra Credit