WOD:

1) Ski/Bike/Row/Run: 40 seconds Hard Every 1:00 x 7 sets

Pick an output that you can maintain for all 7 sets.

2) Dumbbell Z-Press: 5 Reps Every 1:00 x 7 sets

Folks on positioning over loading, build load as positioning/quality of movement allows.

3) Reverse Overhead Slam Ball Throw: 3 Reps for Distance Every 1:00 x 7 sets

Use your Slam Ball weight that you’ll use for the workout. Throw backwards over your head as far as you can.

4) 10 minute AMRAP:

50 Single-unders

12 Ball Slams 40/30

9 Ring Rows

Extra Work:

5) Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE