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WOD 36X1:00: 1) 6-8 PRESS OR STRICT HSPU 2) 6-8 STRICT T2B/TTR 3) PLANK (ANY) 4) WALL SIT 5) CARDIO

STRENGTH / FOUNDATION 14:00: 3 ARM BAR L/R 3 THORACIC ROTATION L/R 3 CAT-COW 3 BIRDDOG L/R 3 INCHWORM 15

STRENGTH / FOUNDATION 15:00: 5 DB FLOOR PRESS 10 STRAIGHT BAR CURL 15 LAT PULLDOWN WOD 3 ROUNDS, 20:00 CAP:

STRENGTH / FOUNDATION 14:00: 2 HANG CLEAN + 2 FRONT SQUAT + 2 JERK WOD AMRAP 12:00: 1 POWER CLEAN

STRENGTH / FOUNDATION 12:00: 3 ARM BAR L/R 3 KB HIP OPENER L/R 3 JEFFERSON CURL 5 SL STEP DOWN

WOD 35:00 CAP: 1 MILE RUN OR 4K BIKE 25 PULLUP 50 PUSHUP 75 SQUAT 100 SITUP 75 SQUAT 50

STRENGTH / FOUNDATION 15:00: 5-5-5-3-3-3 DEADLIFT OR SUMO WOD LADDER 15:00: 5 CAL ROW (10-15-20-ETC.) 10 LUNGE (20-30-40-ETC.) 20 DUBS

STRENGTH / FOUNDATION 12:00: 3 ARM BAR L/R 3 THORACIC ROTATION L/R 3 INCHWORM TO PLANK 5 BIRDDOG L/R 5

STRENGTH / FOUNDATION 12:00: 6 DB PRESS 3 TEMPO RING ROW 3:3 WOD 24:00 CAP: 800M RUN OR 2K B.ERG

THIS S(QUAD) FROM THE 530a CREW, HAD A BLAST AT THE “2 PEAS IN A POD” COMP IN BURLINGTON THIS