Finally starting to feel like summer. Loving this hot weather. See you guys tomorrow for a WOD I programmed 6 months ago and got some good feedback on. Have fun.

A) 3 Min Row/Assault then every :20 sec for 3 min Lateral box step up/barbell good morning/Slow Burpee’s then 1 min Jog

B) Every 2:00 x 6 Sets

Full Clean+3 Front Squats+12 Sit-ups


1st-30 sec Goblet Squat

2nd-35 Sec Sit ups

3rd-40 sec Row

C) “The Bull Shark”

16 Min Cap


Kettlebell Swings

Double Under’s

***After each set 4 Full Cleans 165/113(finish WOD with 4 FC) Fitness 12 Medball Cleans