A.

Health WOD:

For Time: 30 Min Time Cap 

4-8-12-16-12-8-4

Wall Balls (14/10) 

Shuttle Runs (25’ Sections) 

Ring Rows 

Elevated Push Ups 

Fitness WOD:

For Time: 30 Min Time Cap 

8-16-24-32-24-16-8 

Wall Balls (20/14)

4-8-12-16-12-8-4

Shuttle Runs (25’ Sections) 

4-8-12-16-12-8-4

Chest to Bar Pull Ups 

Performance WOD:

For Time: 30 Min Time Cap 

8-16-24-32-24-16-8 

Wall Balls (20/14)

4-8-12-16-12-8-4

Shuttle Runs (25’ Sections) 

2-4-6-8-6-4-2

Ring Muscle Ups