9am – Kettlebell Calss
A. 3 untimed sets of:

4/4 straight legged Romanian DL with KB

4/4 windmills
B. For time: 10-9-8-7-6-5-4-3-2-1

KB Clean and Press L

KB Clean and Press R

Burpees over the KB
10am Team WOD
In teams of 3:

A) Build to a heavy Triple Front squat
B) Each Each member starting at the Sled Drag, conga line yourself through the following. As you complete

each movement, put your hand up. Once all three team members hands are in the air, you can move on to the next station.

200m Body weight sled drag

20 SDLHP (95/65)


20 Thrusters (115/85)

20 Ring Push ups

400M Sprint

20 Ring Push ups

20 Thrusters


200M BOdy Weight sled drag