Workout of the Day

GB frontlever,

GB sidelever,

GB Manna

Front Squat
6×4 reps @75%

Then
5 R (Super Sets) not for time:
-10 Ring Dips
-3 Heavy D-ball over shoulder
-60m Heavy Farmers Carry
-rest as needed

8 rounds of:
-Run 400 meters
-Rest 90 seconds

Scale to 300 m

Meet at Roosevelt High School Track

Thoracic Bridge Series and surprise 1 min finisher!

OHS 5-4-3-2-2-1-1
Find 1RM OHS

WOD 2
Complete as many rounds as possible in 7 minutes of:
-50 double-unders
-10 overhead squats, 135 lb./95.