WOD

Frequency Fitness Mount Pleasant – WORKOUT OF THE DAY A. “Funtime” 600m Run 30 Squat Cleans, 115/75 3 Rope Climbs, 15’ 600m Run 20 Squat Cleans, 135/95 2 Rope Climbs, 15’ 600m Run 10 Squat Cleans, 155/105 1 Rope Climb, 15’ Sub Rope Climbs for 4:1 Burpee Pull-Ups * 12 Burpee PUs * 8 Burpee PUs * 4 Burpee PUs

Frequency Fitness Mount Pleasant – WORKOUT OF THE DAY A. Strength/Skill Power Clean 5-4-3-2-1-1-1… 1 (Build) * 1RM Alternate:  15min EMOM 2 Power Cleans 4 Burpees * Both Mvmts Each Min B. “Jake’s Dirty 30” For Time: 30 Deadlifts, 225/155 30 DB Box Step-Overs, 55/35 30 Box Jump Overs, 24/20 30cal Bike/Row/Ski

Frequency Fitness Mount Pleasant – WORKOUT OF THE DAY A. Strength Push Press 5-4-3-2-1-1-1… 1 (Build) * 1RM Alternate: B. “Gymnasty Capacity” 0:00 to 10:00 50 C2B Pull-Ups 12:00 to 22:00 60 HSPUs 40 HR Push-Ups Rx+: 30 BMU/RMU          60 Strict HSPU          40 Strict Ring Dips

Frequency Fitness Mount Pleasant – WORKOUT OF THE DAY A. “Sprint Triathlon” For Time 100 Double Unders 1000m Row 1-mile Run

Frequency Fitness Mount Pleasant – WORKOUT OF THE DAY A. Strength  Back Squat 5-4-3-2-1-1-1… 1 (Build) * 1RM Alternate: 3 Sets of Bulgarian Split Squat Sets 8 Reps Each Weight Each Leg :08 Hold at Parallel After Last Rep Male: 45/35/25 Female: 35/25/15 B. Skill/Explosiveness Max Height Box Jump C. “2mins A**ault Bike” 2:00 Assault Bike for Cals

Frequency Fitness Mount Pleasant – WORKOUT OF THE DAY A. Strength/Skill Hang Power Snatch 5-4-3-2-1-1-1… 1 (Build) * 1RM Alternate:  15min EMOM 2 Hang Power Snatch 4 Burpees * Both Mvmts Each Min B. “Isabel” For Time 30 Snatches, 135/95