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 45secs for 10 rounds:

1 clean 

3rounds @ 50% 

3rounds @ 60% 

2rounds @ 65%

2rounds @ 70%

Every minute on the minute for 7rounds 

one 2-3sec paused back squat @ 70% 


30 doubleunders 

10 burpees

50m single arm KB farmers carry right 53/70*

50m single arm KB farmers carry left 53/70*

20 kettlebell swings 35/53

*scale up with heavier KB or DB 

Extra Credit 

ROMWOD/ Mobility/ foam roll/ stretch