• WARMUP
  • 3 Rounds
  • Run 200m
  • Bear Crawl x2
  • Crab Walk
  • Then 
  • Run 400m @80%
  • METCON
  • For Time
  • Run 2 miles
  • Rest 10 mins
  • Squat Clean Gauntlet
  • Add 10# every minute until failure (EMOM)
  • RX – 165/115
  • Modified – 115/75
  • *The run can be done in any fashion.  To our road sign twice or down and back on Dill Lane 8x.  Your choice. 
  • *You will perform the Gauntlet on your own you will not wait for others.  When you finish your run rest 10 mins and round to the nearest minute and begin.  For example you will not start at 8:44 you will start at 9:00.  You will complete one lift every minute on the minute until failure.  You DO NOT get a second attempt after a failed rep at any minute.  Leave your pride outside and use some accuracy in hitting these lifts.  Let's get loud today guys, this is where PRs are hit!!
  • *Today was specifically wrote for those of you who like to lift heavy weights and cherry pick "cardio" pieces.  Yeah we're calling you out :)!!!  You can lift all the heavy weights you want today… you just gotta work for it first!