Category: WOD

Fizz-a-cali phit Amrap 52 125 cal Ski 125 cal Bike  125 cal Row 125 cal run  150 cal Versa  100 cal Echo 5k Strength erg  Or  75 line facing burpees 

Warm up 2 rounds  5 wall walks 10 lunge and reach  15 band pull aparts 10 front rack sotts press  4 tgu each side    Then  20 minutes work to a heavy front squat double from a rack  Workout  10-1 —> 1-10 Push ups  Wallballs 

Warm up 2 rounds  5 swimmers 5 inch worms  10 ring rows 10 push ups  15 banded face pulls 20 Cossack squats  Set up/warm up for wod  Workout  Emotm 30  Min 1 strict pull up Min 2 cals Min 3 dip Min 4 cals Min 5 goat