I big effort by the 9:30am today on that WOD. That barbell combo got tough after the 9 min mark. Big shout out to Stephanie W who has been out from a long time hip issue. Steph has a successful surgery a couple months back and today hit her first row. Steph will be back in a month! We have a fun one coming at you tomorrow, enjoy.

A) 3 Min Row/Assault then every :20 sec for 3 min Russian Kettle Swings/broad jump/hollow swings then 1 min jog

B) 12 Min EMOM

1st-4 hang Clean (Fitness 6 Dumbell Hang Clean)

2nd-12 Sec Assault (90%)

C) “The Shining”

16 Min Cap

50 Sit-ups

7 Clean & Jerk 135/95 (Fitness 10 Singe Arm C&J (5/arm)

40 Air Squats

7 Clean & Jerk 135/95

50 Burpee’s (If time is of concern scale to 30 Burpee’s)

7 Clean & Jerk 135/95

40 Air Squats

7 Clean & Jerk 135/95

50 Sit-ups