Some huge efforts on that WOD all day. Biggest 6pm we have had in a while. Shout out to Coach Rene getting 13 rounds on that WOD! Great looking Clean and PJ as well. Another Open WOD coming at you tomorrow. Have fun.

A) 3 Min Row/Assault then every :20 sec for 3 min Shuttle Run/Barbell Good Mornings/Hollow Swings then 1 min jog

B) 12 Min EMOM

1st-4 Deadlifts (not Touch N Go) (Fitness 8 Dumbell Deadlifts)

2nd-12 Sec All Out Assault Sprint

C) “11.4”

10 Min to Complete

60 Barfacing Burpee’s (Feet must drop back and come forward in unison and you must jump over and land with two feet at once.

30 Overhead Squats 120/85

10 Ring Muscle Ups (Scale to Bar Muscle Ups or 15 Chest to Bar/kip/ring rows and 15 Ring Dips)