Turn up the HEAT!

1 Mile Run
50 Games push ups
800M Run
50 Straight leg ab mat sit ups
400m Run
50 lunges (25 each leg)
200m Run
50 Thrusters 45/33

Scale run as needed!

Short, Sweet, and HARD!

5 X 5 Deadlift work (hitting heavier weight than rx wt for WOD)

WOD

6 DL 225/155
6 Burpees
12 Ball Slams

6 Rounds for time

Begin with Finish

180WOD

team of 4

Rest

Finish

Cindy

Kb/box

Team rotates through 4 stations - finish sets the pace for the timing of rotate

Graceful Friday

180WOD

ROW 500M X 2

REST 5 MIN

Grace

Ez breeze

180WOD

1 MILE

100 find / 300 singles

75 situps

50 slams

25 med ball cleans

Brutal

180WOD

15 Ring Rows

15 bench 155/95

15 front squat 135/95

5 rounds

Tabata

180WOD

Wallball

KB

Box

K2E

8 rounds of all 4 movements done Tabata style