Mobility: ROM WOD: “Four For Six” (16 mins)


Warm up: 15 min EMOM:

  1. Air Bike 30 sec sprint (note calories and distance)
  2. 12 V-Ups
  3. 15 Squats
  4. 10 Push Ups
  5. 5 Pull Ups/8 Ring Rows


Strength: 1RM Back Squat in 20 mins


WOD: “Light in August”

3 RFT: (goal is to finish in under 10 mins: no cap)

7 Bar MUs

7 Power Snatches 135/95


Bar MU options:

10 CTBs

14 Pull Ups/Jumping PUs/Ring Rows

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