Pre WOD:

5 min time limit. Pick an activity you are least talented at and do as many reps as possible:

Handstand Pushups
Overhead Squats with moderate weight
Ring Dips
Muscle ups
Knees to Elbows
Double Unders


Pick another sport: Rowing or Running:
Run: 10x 30sec Hill Sprints, All out Efforts. Treadmill use 7-10% grade, 2min recover between sprints

C2: 10x30sec Sprints all out Efforts. Damper setting is choice,”Come into each sprint at speed to maximize the 30 sec sprint” 2 min recovery between sprints.

Ronnie giving his father the present of Intensity

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