HOME-WOD 5 Rounds for Time: 20 Supermans 400m Run/90 sec on machine/ 40 box jumps 6 Turkish Get-Ups (3 on each side): *equipment of your choice for TGU: KB/DB/Barbell/brick/paint can/bag of flour, log, can of beans... Alternative HOME-WOD 5 Rounds for Time: 20 Supermans 40 Step ups 6 Turkish Get-UPs 6:00am Click Here for link 8:30am Click Here for link 5:00pm Click Here for link MWOD PreWOD: 15 Eagles + 15 Scorpions + practice turkish get-ups without weight. PostWOD:  Quad Smash + IT band Smash.  Spend 4 minutes total smashing the upper leg using a foam roller or smash with KB/ slamball.