Monday is a holiday schedule: WODs at 9am and 10am only.


5 Rounds of:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Rest exactly 3 mins.
Each round for time.

Front Squat
10 mins to work up to heavy 3
Then 6 x 3 every 2 mins

For Time:
Run 200m
Ground to OH w/plate
Ring Rows
Run 200m