Just a reminder for everyone … it’s that time of year. That time of year where the flu makes it’s appearance. Please be really diligent in wiping all of your equipment down when you’re done working out. Thank you!!

Phil … just Phil


Every 90 sec until you have rotated through the stations 3 times

Station 1 – 2 rope climbs

Station 2 – 10 pistols (5 each leg alternating)

Stations 3- 5 hspu

CrossFit WOD:

800 meter row buy in:

3 rds:

20 kb swings 53#/35# RX+ 70#/44#

10 jumps over the rower (facing or lateral)

20 kb sdhp (same weight)