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!


Run 400 meters

  • 15 Lunges
  • 15 PVC Overhead Squats
  • 15 Ball Slams


Accumulate 3 minutes of an L-Sit hold

10 back extensions with a 3 second hold at the top x 3 sets


Deadlift 3-3-3-3-3

Weighted Ring Row 10-10-10

Elizabeth” Click link for times and scales.

Complete for Time 21,15, and 9 reps of:

Power Clean (135/95lbs)

Ring Dips