Man that WOD got dark for a lot of athletes today.  Congrats to all who came in to take it on.  We have a couple fun ladders tomorrow with some Push Press work.  See you tomorrow!

A) 3 Min Row/Assault

Every :20 sec for 3 min

Hollow Swing

Light DB Press

Air Squats

1 Min Jog

B) Every 2:00 x 6 Sets

3 Touch N Go Push PRess (No Rebend!)


10 Min EMOM

1st-10 Dumbell Push Press

2nd-40 Sec Assault Sprint

C) “The Keystone Ice”

6 Min Ladder

3,6,9,12,15,18 ect

Overhead Squat 95/65 (Fitness Double Overhead Kettlebell Lunge each lunge is one rep)

Pull-ups (scale to Ring Row)

4 Min Rest

6 Min Ladder

2,4,6,8,10,12, ect

Alt Barbell Step Up to 20″ 95/65 (fitness use DB)

Toes 2 Bar