This Monday the we will be having a special wod that should be a fun experience for everyone.  I encourage everyone to please try and make it into class at some point during the day.

Strength:
EMOM 10 min
1 split jerk
Build across all 10 sets

WOD:
1 minute at each station for 4 rounds
Calories Row
Tire flip
Sled push 90/45- 5' equals 1 rep
Slamball carry at belly 100/80- 5' equals 1 rep
Calories Assault Bike
Rest

Comp HW:
EMOM 12 minutes
min 1: 6-8 strict pull ups
min 2: 8-10 strict T2B
min3: 50 Double unders
 

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