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


EMOM 5 rounds

Enderton Front Squat Complex @ 65-75% of 1RM front squat


Tabata Row

Rest 1 minute

Tabata Bike 

Rest 1 minute

Tabata Toes to bar 

Rest 1 minute

Tabata Overhead Lunge w/ plate 35/45 

Rest 1 minute

Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

You will have 2 Tabata scores. Total reps & the total lowest rep rounds. 

Extra Credit

3-5 rounds NFT:

8-10 barbell upright rows 

10-12 barbell bicep curls 

8-10 barbell bent over rows