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


15mins to work up AHAP w/ good form

Split jerk

(1sec pause in dip/ 1sec pause on catch)

For time:

30-20-10 reps of:

Air bike (calories)


(7mins to complete)

Rest 2mins

15-10-5 reps for time of:


95/135 Overhead squats

(7mins to complete)

*burpees to a target roughly 6ins over standing reach

Extra Credit

Hammie & glutes

3-5 rounds

10-15 each side- single leg RDLs

15-20 sumo KB deadlifts

20 glute bridges w/ hip circle