TODAY'S WOD

Strength/Skill:

- 10x3 Front Squat @81%


Metcon: Open WOD - 19.3 (10m Cap)

- 200' DB OH Lunge

- 50 x DB Box Step-ups

- 50 x Strict HSPU

- 200' HS Walk

Strength/Skill: 4x

- 5 x Ring MU Transitions + 5 x Ring Dips (Pause and open at top)

- 60 x Unbroken Double Unders (pick a number that's realistic for you)

- Sled Push

- 90s Plank


Metcon: 4 Rounds

- 25/20 Cal Bike

- 25/20 Cal Row

- 25/20 Cal Ski

- Rest 1m

Strength/Skill: 10m EMOM

- 10x1 Behind the neck Split Jerk (start at 65-70% and increase)


Metcon: 25m Cap

- 1200m Run

- 63 x KB Swings

- 36 x Pull-ups

- 800m Run

- 42 x KB Swings

- 24 x Pull-ups

- 400m Run

- 21 x KB Swings

- 12 x Pull-ups

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136 Rt. 50 Seaville,

New Jersey  08230

(609) 309-7733