20 Minute EMOM

15/12 GHD Sit Ups

15 Goblet Squat (53/35)

50 Double Unders

18 Box Step Ups (24”/20”)

6 Stone to Shoulder

For today, we have programmed movements, reps and rounds put together will be a good “mover” WOD to help flush some of the soreness out of your body as well as prime you for Fridays WOD.

There should be some built in rest breaks for each movement and the volume isn’t a ton.

The stone to shoulder is a fun movement that we don’t do a lot of, so we are keeping the reps for this low and using it to get you some exposure to something different.


20 Minute EMOM

15 Weighted sit ups

15 Goblet Squat

50 Double Unders or 5o toe taps

18 Step Ups to height

6 of any object of weight from ground to shoulder.

For the ground to shoulder, you can use a KB, DB, or every a weighted bag or backpack.