Monday WOD – 

 “The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.” – Dr. Martin Luther King Jr. 



1) General Prep
4min total
:30sec mountain climbers/:30sec rest
1min stretch
2) Mobilization
– glute stretch
3) Warm-Up
1mile bike – or- 1K row
20 lunge jumps

180115 – Strength
Back Squat

E2M @ 90% x 5 x


180115 – Metcon

AMRAP in 10min:

15 cal row
15 hang power snatch (95/65

180115 – Accessory

2K row

Cool Down

Full body foam roll x5-10min
2-3min bike

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