If you are coming from the Bremerton area, it might be quicker to take the Tremont exit and come down Mitchell due to the construction on Bay Street.

Warm-Up

3 Sets:

100 Meter Jog
3 Inchworms
5 Monster Walks
10 Ring Row or 5 Strict Pull-Ups
:30 Push-up Plank

Strength/Skill

10 Minutes to work on gymnastics skills of your choice

Examples:

3 Sets:

:30 HS Hold
5 Toes-to-bar

EMOM 10 Minutes

Station 1 – Ring Rows
Station 2 – Sit-ups

WOD

Choose one of the following:

“Cindy”

20 Minute AMRAP:

5 Pull-Ups
10 Push-ups
15 Air Squats

OR

“Mary”

20 Minute AMRAP:

5 Strict HSPU
10 Alternating Pistols
15 Pull-Ups