Probably my favorite benchmark WOD coming at you tomorrow. No pacing this one just grip it and rip it. Have fun!

A) 3 min row/assault then 1 min Double Unders/30 sec bear crawl/30 sec hollow swings/1 Min Double Unders

B) Every 2:00 x 7 sets

Push Press+Push Jerk+Split Jerk


12 Min EMOM

1st-20 Sec DB Push-Press

2nd-25 Sec-Step ups

3rd-30 Sec Assault

C) “Helen”

3 Rounds

400m Run

21 Kettle Swings 53/35

12 Pull-ups