Monday WOD 



Back squat – Heavy single


3 Rounds for time:

15 Ring Rows (back to floor)

10 Front Squats, 155/105

Directly into…


KB Swing 

AbMat situp


Friday WOD 

Complete as many rounds and reps as possible in 20 minutes of:

25-ft. overhead walking lunge

8 burpees

25-ft. overhead walking lunge

8 chest-to-bar pull-ups

Men lunge 95 lb.

Women lunge 65 lb.
Athletes not signed up for the open will be doing a slightly different version of this WOD.