Hump day WOD


Bench press 1 rm

Performance Metcon

"Rocket" 5 Rds

   On the every 3 minutes for 5 rounds you must complete the following adding 20lbs per round for the performance version only.

20 Double unders

200m run

5 Thrusters 95/55 (Add 20lbs per round)

Fitness Metcon

5 rounds for time

20 Skips

200m run

5 Thrusters 75/55