Gotta give some love to 5:15am athlete Katie H who crushed that WOD today with a 4+23 Rx score.  We have a fun ladder coming at you tomorrow.  Push…..the….runs!

A) 3 Min Row/Assault

Every :20 sec for 3 min

Hollow Swings

Bear Crawl

Kettlebell Sumo Deadlift

1 Min Run

B) Every 2 Min x 6 Sets

15 Sec Overhead Barbell Walk


10 Min EMOM

1st-20 Sec Double Kettelbell Overhead Walk

2nd-35 Sec Assault @85%

C) “The Hamburglar”

15 Min Ladder

200m Run

2 Bar Muscle Up (scale to 3 C2B/Kip/Ring Ring Row & 3 Ring Dips)

2 Front Squats 165/113 (scale to DB FS)

200m Run

4 Bar Muscle Up (scale to 5 C2B/Kip/Ring Ring Row & 5 Ring Dips)

200m Run

6 Bar Muscle Up (scale to 7 C2B/Kip/Ring Ring Row & 7 Ring Dips)

6 Front Squats

ect (increase reps by two each round)

Post whatever round you completed plus extra run and reps)