WARM UP

10 Minute set up / Warm up with each movement

WOD

A)

For time

MMM – 200 / MMF – 175 / MFF – 150 / FFF – 125 Cal Row

After each set you must complete

30m Sand bag bear hug carry RX-50/35kg   ADV-68/40kg + 10 Double KB STO’S RX-2x 20/12kg   ADV-24/16kg

14 Minute cap

B)

For time

MMM – 200 / MMF – 175 / MFF – 150 / FFF – 125 Cal ski

After each set you must complete

8 Single arm devil press 22.5/15kg + 12 Dumbbell goblet squats

14 Minute cap

C)

For time

MMM – 175 / MMF – 150 / MFF – 125 / FFF – 100 Cal bike

After each set you must complete

30 DU’S ADV – 50 +  15 Abmat situps

14 Minute cap

Note: There is a 20 cal cap for each effort  you may complete these in any order, the 2nd & 3rd parts will start at 14 & 28 minutes if you finish before the cap you get to rest. Your score is you total working times combined for A, B & C.

8:30 AM

Beer Wod