W.O.D.

DL 5×3 Then, For time: 21, 15, 9 T2B Burpees Wall Balls “Zeal will do more than knowledge.” – William Hazlitt

“Nancy” 5rds for time: Run 400m 15 OHSQ (95/65) “The soul that is within me no man can degrade.” – Frederick Douglass

Every 5m for 5rds: 50 Double Unders 10 Pull-ups 10 Push Jerks 50ft DB Lunges “Every story I create, creates me. I write to create

BSQ 4×3 (pause 2sec at parallel out of the bottom) Then, EMOTM 10 Min 1 – 14/10 Calories Min 2 – 3 CL “Happiness is

Every 30s – 10rds: 3-5 Strict Pull-ups (weighted if able/banded if necessary) Then, 3rds for total time: 30 Double Unders 20 Front Rack Lunges 15

EMOTM 20 5 Calories 5 Burpees BJO “Two roads diverged in a wood and I – I took the one less traveled by, and that

EMOTM 12 Min 1 – 3-5+ Muscle-up drills/transitions or Strict Pull-ups Min 2 – 30-45sec HS Hold/Walk Practice Min 3 – 15 Hollow Rocks Then,

AMRAP 20 Partner or Solo 200m Farmer Carry 20 DB FSQs 20 DB PJs 20 DB Step-ups *If partners, split reps any way, one person

“Daniel” For time: 50 Pull-ups Run 400m 21 Thrusters Run 800m 21 Thrusters Run 400m 50 Pull-ups “Let us always meet each other with smile,

Every 3m for 10rds: *Pick one* Row 500m/400m Ski 500m/400m or Run 400m “Give me the luxuries of life and I will willingly do without