Warm Up: 2Rds of:

5-Inch Worms

10-Jump Squats

10-Broad Jumps

30sec Handstand hold

Skill: Rope Climbs. Make 5 ascents or attempts. Try and reach the target with as few bites on the rope as possible.


HERO WOD: “Ship”

9 Rounds for time of:

7 – Squat Cleans 185/125lbs

8 – BURPEE Box Jumps 36″/30″ !!

36″ equals 30″box + 25/45lb plate on top of the box if you can get up there!

Put the 25lb plate under the 45lb plate.

There will be no WOD on Saturday due to the Treasure Coast Open. Come in and support our athletes!