Hell of an effort tonight on that WOD.  I didn’t see anyone waste a second on that thing the whole night.  Also I am loving the use of the fitness option.  8 athletes in the 5pm choose fitness and 3 in the 6pm.  It is a hell of a workout each night, please take advantage of the option if you are not feeling the strength that night or are uncomfortable the movement.  Transition fast on the second AMRAP tomorrow that 4 min is going to go quick!  The goal is unbroken and fast for 4 min on these AMRAP’s.  I know that is tough for the HSPU for many athletes but try your best to go UB.

A) 3 Min Assault/row

Every :20 sec for 3 min

Tempo Push Ups (4 sec)


Inch Worm

1 Min Jog

B) Every 1:30 x 8 Sets

1st- 30 Sec Dumbell Bench Press

2nd- 30 Sec Strict Toes to Bar (scale to knees above waist) No kip)

C) “40 oz to Freedom”

2 Rounds


16 Dumbell Deadlift 50/35 (keep your chest high)

8 Handstand Push Up (scale to dumbell strict press)

4 Jumping Air Squats (One foot off ground each rep)

1 Min Rest


24 Double Unders

12 Wallballs 20/14

6 Toes 2 bar

1 Min Rest