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


EMOM 10mins

3 front squats w/ a 3sec pause on the first rep

-start at 50% of 1RM front squat & work up

For time:

3 rounds-

40 goblet squats 35/53

20 burpee box jump overs 20/24

15 chest to bar pull ups

Extra Credit

3-5 rounds

20 alternating lunges (front rack)*

5 high box jumps

15-25 GHD sit ups

*increase weight from last week.