WODtimes:5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 


Kipping practice

3 rounds of: 

1min AMRAP

Bar muscle ups 

1min rest 

(Scale: C2B pull ups, reg pull ups, kip swing, ring rows) 

3 rounds of:

Wall-balls 14/20 , 9/10ft 

Hang power clean 55/75 

Box jumps 20in 

Push presses 55/75 

Row for calories 
In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. After the first 5-minute round, take a 1-minute break before repeating. On call of “rotate,” the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is 1 point.

Extra Credit 

4 rounds 

10 good mornings (moderate weight)

15-20 GHD sit-ups