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



15mins to work up to a 

3RM hookgrip deadlift 

(more than 80% of 1RM) 


For time- 

5 rounds each of: 

Row 300m 

20 kettle bell swing 53/70 

10 chest to bar 

Waterfall behind your partner 


Extra Credit 

For time: 

4-5 rounds NFT 

20 steps death march 

8-10 GHRs 

30-60sec Chinese plank 

*increase weight/ reps/ time*