Warm Up:

400 m Run / 500 m Row

10 GHD Sit Ups

10 Air Squats

5 Inchworms with Push Ups

Set Bar & Equipment for WOD


Stretch & Mobility

Light Lifts for WOD - Start Early, Don't Quit





10 Laps

100 Singles

90 Wall Balls (20/14) {Penalty: 5 Burpees for Stop/Drop/Rest}

80 Weighted Walking Lunges (45/35 plate overhead) (use track)

70 Goblet Squats (53/35)

60 KBS (53/35)

50 Jumping Air Squats

40 Box Jumps (24/20)

30 Burpees

20 Dead Lifts (155/115)

10 Laps


Be sure to drink lots of Blue Mountain Spring Water before & after today's WOD!!

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