*Fall/Winter Holiday Schedule HERE

WOD:

1) AQAP:

50 Calories Bike/Ski/Row

50 Kettlebell Swings 53/35

50 Walking Lunges

50 Pull-ups

50 Abmat Sit-ups

50 Push-ups

50 Kettlebell Swings 53/35

50 Calories Bike/Ski/Row

Extra Work:

2) Double-unders: 10 minutes Practice

Goal is to work to 100 Unbroken Reps.

3) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Keep it strict. Heavy as possible.

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