Back Squat x 4, 4, 4, 3, 3 @32X1* ​​

*week 3 of mini 4 week cycle, build a little from last week


32 Double Unders
8 Push-Ups @2111
16 Lateral Box Jumps (20inch) (
8 T2B

*scale box height up or down as needed


Conditioning WOD:

500m Row
25 cal Bike
25 Air Squats
40 sec Ring Plank


Momma’s Quote of the Week:  “I think you need to go through some stuff to really appreciate life and understand what it means to persevere, overcome and have faith. I think those tough times make you a stronger person.”—Judith Hill


Making landfall near Wrightsville Beach, N.C., as a Category 1 hurricane, Florence brought as much as 40 inches of rain in some parts of the Carolinas, leading to catastrophic flooding and the evacuation of more than 1 million people. Recovery won’t be simple or quick, but together we can help neighbors rebuild and emerge stronger than ever.

The Carolinas share more than a state line. We share an unbreakable spirit — one that can’t be dampened by Hurricane Florence or any other adversity. Visit North Carolina, in partnership with Discover South Carolina, has created #CAREolinasas an information hub for hurricane recovery, bringing neighbors together across — and beyond — state lines to share, connect and support relief efforts.