WOD
“Three vs. Nicole”

In teams of 3 AMRAP 30min
A. Run 400m
B. Max Reps pull-ups C: Rest

Alternate as many rounds of Nicole as possible.
Switch every time runner arrives. Score is total number of pull-ups 

Struggle Up

SKILL
PVC Overhead Squat Therapy

SKILL
PVC Overhead Squat Therapy

WOD
Struggle Up

1000/900m Row
30 Overhead Squat (115/80)
1000/900m Row
10/8 Muscle Ups
(scale with jumping muscle ups or muscle rows) 

 

Aerobic Intervals

SKILL
Aerobic Intervals

Pick a machine, and do 2 rounds
4′ on
rest 2′
3′ on
rest 90′′
2′ on
rest 1′
rest 30′′

Score is total cals

Cooldown
1′ Side Plank each side
2′ Lacrosse ball or foam roll shoulder blades
3′ Native Squat