Get ready to get your wod on! It's going to be a Yann-Tastic time! See you all at 9 am! 

Buy In: Sign in, high five a trainer, mobilize and let's get going.

Row OR, OR, OR, OR, OR, OR Run 5k. I had too many people tell me the last time they read this wod that they thought they had to do both.

Runners can go with the 10 lapper or their preferred route.

Buy In: Run 400 meters.10 reps- Bridges, side-lying bridges, toes to bar, pvc good mornings, pvc shoulder complex

Deadlift, Bench Press 5 sets of 3 Straight sets@85-90%

Buy In:5 reps each movement. The hang squat cleans will use an unloaded barbell for the warm-up (duh).

Mobilize. Get ready. Go!

Row 50 calories

25 Hang Squat Cleans 85/155

50 Burpees

75 Wall Balls

25 Box Jumps 24/30

250 Double Unders

Do not partition, do not pass go, do not collect oxygen.

Buy In:2 minutes each- hip flexor pvc smash, couch stretch, pigeon, frog stretch/captain morgan stretch.

Back Squat: Add 5-10 pounds to the weight you used to complete 5 sets of 5 reps. Collect 12 reps. Partition as needed.

Assistance Work partition as needed.

L-sit Chin ups 12 reps

Weighted Chins (or Bar Muscle ups) 12 reps

GHD Sit ups 25 reps

Rear delt flyes 25 reps