I forgot to mention the other night the energy in here Monday. I got a chance to coach early morning, and at night and the energy in each class was big. It was def a open style WOD and you all had that open Style energy. It is always great to see each of you pick each other up. Especially in a staggered WOD, awesome to see that first heat pulling for the second heat. We have a fun one tomorrow. It is not meant to be finished just get as far as you can. If you do finish it I might buy you a doughnut. Have fun!

A) 3 Min Row/Assault then every :20 sec for 3 min Ring Rows/Tempo Push-ups/Inch Worms then a 1 min jog

B) Every 1:30 x 8 Sets

1st-4 Tempo Weighted Strict Pull-ups scale to heavy tempo DB Bent over rows (not ring rows)

2nd-4 Tempo weighted Ring Dips

C) “The Enduro”

If class is bigger then 9 run two heats with a 5 min Stagger

16 Min to Complete

50/35 Cal Assault

40 Kettlebell Swings 53/35

30 Wallball’s 20/14

20 Box Jumps 30/24

10 Ring Muscle Ups (scale to Bar MU or 15 C2B/Kip or 20 Ring Rows)

20 Box Jumps 30/24

30 Wallballs

40 Kettlebell Swings

50/35 Cal Assault