We have been hearing some bullshit chatter while the coaches are trying to explain the WOD lately. Please re-read Rule #6 and STFU. OK?

400m Run & Row
Dynamic & Mobility

10 Min Turkish Get-ups
2 reps per side alternating on the minute…go Heavy


Partner Sled Drag/ Circuit 12 mins or 4 rounds each

Partner 1
Drags sled around track with average of BW

Partner 2
5 KB Sit-ups
7 Goblet Squats
9 Russian Swings
KB’s 53/35#


Max Double Unders in 4 Mins

then Full Stretch

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