THURSDAY

A.

Health 

EMOM 16:

1) 3x (1 Half Wall Walks + :5 Hold) 

2) 100’ KB Single Arm Overhead Carry (R)

3) 100’ KB Single Arm Overhead Carry (L)

4) Rest 

Fitness

EMOM 16:

1) 3x (1 Wall Walk + 4 Shoulder Taps) 

2) 100’ KB Single Arm Overhead Carry (R)

3) 100’ KB Single Arm Overhead Carry (L)

4) Rest 

Performance: 

EMOM 16:

1) 25’ Backwards Handstand Walk 

2) 100’ KB Single Arm Overhead Carry (R)

3) 100’ KB Single Arm Overhead Carry (L)

4) Rest 

B.

Health WOD:

For Time: 20 Min Time Cap 

3500/3000m Row

500 Single Unders 

*Alt Movements/Break Reps as Desired

Fitness + Performance WOD:

For Time: 20 Min Time Cap 

4,000/3500m Row

300 DU’s

*Alt Movements/Break Reps as Desired