DATE – Thursday April 10th


Warm-up: Partner med ball throws (6-8 mins)


Mobility: Band pull aparts / presses / rows


WOD A) EMOM x 24 (Start on any of the 3 stations and rotate through for a total of 8 rounds each. No white board for this one, just work hard!)


A1) Rope Climb x 1-2 (or alternate with Strict pull-ups x 4-6 reps as needed)

A2) Handsatand push-ups x 6-8 (sub seated KB press)

A3) Kettlebell Swing x 12 (heavy)



WOD B) For time:

1000m Row – max effort