2 Rounds

45 seconds of work with 15 seconds to transition to next movement

Box Jump Course*

Wall Ball (20/14)(10’/9’)

Lat Sit Up (20/14)

KB Swing (53/35)

Double Unders**

Cal Row

Alt Leg Lunge

Cal Ski

Deficit Deadlift (185/125)

Cal Bike

Goblet Squat (50/35)

Cal Assault Runner

Hang Power Snatch (95/65)

2 Minute Rest Between Rounds

*for the box jump course, there are 5 boxes so 5 reps per trip through this.  Bear Crawl back to start is 1 rep. HS Walk back to start is 3 reps.

** Double Under reps do NOT count in your total rep count.  You need to still push it here, but its too easy to cherry pick the DU for reps.  (sorry, not sorry)

This is a WOD you can choose to push hard through or use as an active recovery if it’s needed.  If you are pushing this one, do your best to do better on the second round than you did on the first.

This will all make sense when you get to the gym.  Pay attention at the whiteboard.



No Equipment

16 Minute AMRAP

12 Body Weight Good mornings

12 Glute Bridges

12 Jumping Lunges

36 Jumping Jacks



16 Min AMRAP

12 KB Swings

12 Goblet Lunges

36 Jumping Jacks