Happy Birthday to this champion, Em! Have an awesome day!

7:15am Running Wod: (refer to 041014)

For Time (Each Individual Distance);

  • 200m
  • 400m
  • 800m
  • 1600m
  • 800m
  • 400m
  • 200m


Strength: 2RM Back Squat (with 5sec pause)


Buy in, 10 min EMOM;

  • Odd: 6 Alternating Pistol Squats
  • Even: 4 Box Jumps (AHAP)


Wod, for time;


  • Box Jumps (24/20)
  • Walking Lunges (ea)
  • Squats
  • Sit Ups


Results (click here)



Start here

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