Mark McGuire


5 rounds -

1 max height vertical jump - mark on wall w/ chalk on your hand

30 sec hand stand hold

WOD: "Flight Simulator" 

Double unders: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Rules: 1. You must complete each set consecutively before moving onto the next Example: I must do 5 consecutive double unders without breaking before I can move to 10 double unders. I must do 10 consecutive double unders before I move to 15 double unders etc. 2. You will start over on the set you were attempting if you do not get the desired number consecutively. Example: If I am on set 25 and I trip on 23 double unders…I will start over and try for 25 again and continue this until I either get 25 consecutive double unders or the time runs out. 3. You must break in between set. If you do single unders double the number and the same rules apply.



Babe Ruth


Turkish Get up/ KB or DB

1 on each arm EMOTM for 10min

On min's 3-5-7-9 increase the weight


WOD: Partner 3RFT

*400m Sled drag 90/70 & 400m Farmers Carry 55/35

20 synchronized Pull ups


* Partner do the sled drag and farmers carry at the same time. You can switch as often as you'd like. Pull ups must start and end at the same time.