PLEASE NOTE: The 9:30am Bridgeport class is cancelled today.  Unfortunately, Coach MK is sick.  Coach Rob will run class at 11:15am.  Sorry for the inconvenience.

Warm up/pre WOD:

With a partner...

10 min max cals assault bike, ski erg, or row.



5 rounds

AMRAP shoulder to overhead.

When you drop the bar, 400m run.


Women use 55lbs, 75lbs, or 95lbs.

Men use 115lbs, 145lbs, or 175lbs.


Score = time and reps