| WOD |
| Hero WOD – Whitten ( modified ) |
| 40 min cap |
| 5 Rounds for time |
| 22 KB Swings |
| 22 Box jump overs w/ step down |
| 22 Burpees |
| 3 Rope climbs |
| 200m run with KB – hold anyway |
| RX 24/16 24/20 |
| INT 20/12 24/20 |
| BEG 12/8 20/16 |
| WOD |
| Hero WOD – Whitten ( modified ) |
| 40 min cap |
| 5 Rounds for time |
| 22 KB Swings |
| 22 Box jump overs w/ step down |
| 22 Burpees |
| 3 Rope climbs |
| 200m run with KB – hold anyway |
| RX 24/16 24/20 |
| INT 20/12 24/20 |
| BEG 12/8 20/16 |