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


Every 2mins for 5 rounds: 

Enderton front squat complex

– 3 sec pause 

– double bounce 

– front squat 

@ 75%-85% of your front squat max 

For time:

50/70 cal bike 

60 stationary overhead DB lunges 35/50*

50 box jump overs 20/24

40 toes to bars 

30 handstand push ups 

20 bar muscle ups 

20min time cap

*alternate hand every 5reps 

Extra Credit 

4-5 rounds not for time: 

3-4 Turkish get ups, left 

3-4 Turkish get ups, right 

8-10 (each side) single arm KB row 

*increase weight from last week*