“Someone, somewhere is getting better right now. They might be your competition some day. Don’t let them out-work you”

Strength: Front Squats, 5×1 @ 90% 1RM, EMOM

WOD: For Time

Part A: 5RFT of 

  • 12 Front Squats (135/105)
  • 8 Strict Pull Ups
  • 15 ABMAT Sit Ups

Part B: 75 Cal Bike  

*Every 2 Minutes you are going to switch from Part A to Part B, Vice Versa. When you switch parts remember where you were so you can pick up where you left off.
*Everyone will start on Part A (this means a group of people will start 2 minutes after the first group)
*Your total time is over when you are finished with both Parts.
*Once you finish one part you can continue to work on the other part without switching (the only time you can’t do this is if someone needs to get on the bike). 

24 min cap

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