Greetings Wodstars! Welcome to my programming! If you want to refresh yourself on my programming philosophy, click here.

Don’t forget to share your scores with the community in the comments section so you can get benchmarks and push each other!

WARMUP

• Run 400 Meters
• 15 Lunges
• 15 Wall Ball Shots
• 15 Ball Slams

STRENGTH

Double arm KB swing Every Minute on the Minute (EMOM) for 5 minutes at:

• Ketttlebell Swings (50/35) 12-12-12-12-12
• Back Squats 3-3-3-3-3

WOD

Complete 9,6, and 3 reps of:

• Thrusters (165/115lb)
• Muscle-Ups