W.O.D.

Every 2m – 10rds: 5rds – 2 BSQs @60-65%+ 5rds – 1 BSQ *Increase weight each set as able Then, Partner Sprints Max 100m Sprints

5×3 Push Press – Build by feel Then, 3rds for time: 30 DB S2O 20 Box Jumps (24/20) 10 HSPU 30 DB Lunge Steps *Same

EMOTM 10 1 PCL – Build by feel Then, AMRAP 12 1, 2, 3, 4, 5… Wall Walks PCL (185/125) “How do we change the

Strict Weighted Pull-ups 5, 4, 3, 2, 1 Then, AMRAP 20 100 Calories (you pick the machine) 75 Sit-ups 50 Pull-ups “I’ve learned that people

AMRAP 25 40 Double Unders 20 B.O.B. 10 DL (225/155) Rest 1m “To kindness and love, the things we need most.” – Grinch

6x500m Row Sprints *Note fastest/slowest times “Fear is the main source of superstition, and one of the main sources of cruelty. To conquer fear is

“DT” 5rds for time: 12 DL 9 HPCL 6 PJ *DB (50/35), KB (53/35), or Sandbag – no bars “Other things may change us, but

EMOTM 12 Min 1 – 5-8 Strict Weighted Pull-ups (or modified) Min 2 – 45sec Weighted Plank Hold Then, For time: 21, 15, 9 Wall

3rds for time w/a partner: Run 800m together 24 PSN (155/105) – split reps any way, one person working at a time “Family is not

BSQ 4×3 @75% (3sec pause just out of the bottom) Then, AMRAP 12 1 Rope Climb 3 FSQ (135/95) 3 PP (same bar) 1 Rope