Warm up


2 rounds


5 scapular pull ups

5 pull ups

10 bottom half burpees

8 sciatic nerve floss

10 sumo stance good mornings( empty barbell)

1 min row or bike




-WOD-



Teams of 2. Only 1 person works at a time.


Every 7min. x 5 Rounds: (35min.)

Round 1) 40 Cal Bike + Max Pull-Ups

Round 2) 40 Cal Row + Max Hang Power Cleans 135/95

Round 3) 40 Cal Bike + Max Burpees

Round 4) 40 Cal Row + Max Pull-Ups

Round 5) 40 Cal Bike + Max Deadlifts 225/155


ONLY work until the 6min. mark! Everyone is getting a 1min. rest before starting the next round at the 7min. mark.


RX+ is 50/40 Cals


Ladies regular RX is 30 Cals on everything.