WODtimes:5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 


EMOM 4mins: 

5 rep kipping complex

(Bar muscle ups, chest to bar pull ups, pull ups, or kip swings)

*Record total successful reps* 

Every 2 mins for 3 rounds-

6 back squats @ 80-85% 

Teams of 3:

10x100m relay

(30 total)

Record total time as a team.

*person A runs, person B&C rest, person B runs, person A&C rest, person C runs and so on* 

Extra Credit:

Every 2mins for 3 rounds-

Max rep strict pull ups (no weight)