Monday 04/13/2026

WOD
"Half Murph"
For Time:
800m Run
-into-
10 rounds
5 Strict Pull Ups (or 1 Rope Climb)
10 Push Ups
15 Air Squats
-into-
800m Run

Tuesday 12/30/2025

WOD
"A Champagne Toast"
For Time:
10 Rounds
30 Double Unders
10 Push Ups
-rest 5:00-
10 Rounds
10 Box Step Ups 20"
5 Strict Pull Ups

Thursday 10/17/2024

Accessory
Bar Muscle Ups: Week 1
2:00 AMRAP for max reps of:

Freedom: Bar Muscle Ups
Independence: Kipping Chest to Bar Pull-ups or Kipping Pull-ups
Liberty: Ring Rows

WOD
"Breyer’s"
6 sets
1:30 AMRAP
50 Crossovers (Scale to 100 Single Unders)
Max Strict Pull-Ups in the remaining time
-1:30 rest between sets-

Wednesday 1/17/2024

Strength
5 Bench Press x 5 sets @65% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

WOD
"McIntosh"
2 rounds For Time:
40/32 Calorie Row
30 Jumping Split Lunges
5 Rope Climbs (Or scale 20 Strict Pull Ups)