WOD

AMRAP 20: 500m Bike Erg (1:00 +/-) 10 Handstand Push-ups (1-3 sets) 10 Box Jumps (High Height)

Rotate through for 15 minutes: 6/Leg Single KB RDL 2 Dragon Flags For TIme: 50-30-10 Medball Cleans (1-3 sets) Hollow Rocks with Medball (1-4 sets)

Every 7:00 x 4 Sets: 400m Run (2:00) 20 Push-Jerks (Moderate) 10 Muscle-ups (1-3 sets)

Build up for 15 minutes: Front Squat 3 Reps (:03 Lower) AMRAP 10: 50 Double-unders (1:00) 10 DB Burpee Box Step-Over (moderate weight)

Rotate for 15 minutes: 5 Chin-ups 5/arm Bottoms up KB Press For Time: 50-30-10- Alt. KB Hang Snatches (Moderate) Calories on a Machine (40/24/8)

AMRAP 20: 200m/150m Ski Erg (

Every 1:30 x 10 sets: (:30 Rest between sets) Alt. Between A and B Buy in: 15/12 Calorie Bike (:45+/-) A) MAX Toes-to-Bar (10+ Reps) B) MAX Dealifts (10+ Reps)

Congratulations to Kim for earning this month's member of the month title!! Anyone who has met Kim knows how friendly she is. She's quick to strike up a great conversation anyone would want to be a part of! Aside from her awesome personality, she is one of the hardest...

Build up for 15 minutes: 5 Strict Preses (:03 Lower) 5RFT: 15 Thrusters (Light/Moderate) 15 Box Jump Overs (Moderate Height)

"Helen" 3RFT 400m Run (