Due to the air quality from the fire , I choose a WOD that is more muscle stamina and strength rather than having you breathe super heavy or running. We will keep the doors closed most of the day. If you or anyone you know needs any support let the community know – it takes a village. Be safe.


Five rounds for max reps of:
Body weight bench press / 75% for woman

Pick a weight you can do 10 reps or more with for your first set.

Pick a pull up scale you can do 10 reps or more with your first set.

Rest as needed between sets. Time between bench press and pull ups should be 10 seconds or less.


“Midline Time ”

4 Rounds

30 second hollow rock

30 second situps

30 second plank

30 second rest

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