Sunday, March 25th, 2018

PRE: Bench Press

5 x 10 @ 50-65%


WOD: 2 Rounds for time -

500m Row

30 Deadlifts (185/115)

25 Toes to Bar

20 Ring Dips

15 Box Jumps (30/24)


***404 MISSFITS @ 9AM***

4 Rounds -

10 Dumbbell Step Ups (20#)

15 Renegade Rows (20#)

50 Mountain Climbers


4 Rounds -

10 Dumbbell Thrusters (20#)

15 Tricep Dips

10 Kettlebell Sumo Deadlift High Pulls (35#)

20 Kettlebell Swings (35#)


*Finish with 8 x 200m Sprints



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