*Fall/Winter Holiday Schedule HERE

WOD:

1) D-Ball Bear Hold: 30 seconds Every 1:00 x 7 sets

Work as heavy as possible, but only as heavy as you can hold unbroken.

2) Single Arm Dumbbell Bench Press: 3/side Every 1:00 x 7 sets

Start at a moderate weight, build as heavy as deemed fit. Focus on good bracing and keeping your body square.

3) Lateral Hurdle Hops: 20 Reps Every 1:00 x 7 sets

Each jump over the hurdle/bar is a rep. Build as high as possible that you can complete in under 30 seconds.

4a) 3 minute AMRAP:

10 Thrusters 45/35

10 Knees-up

Rest 3 minutes

4b) 3 minute AMRAP:

10 Thrusters 45/35

10 Knees-up

Our goal here is to work on pacing and your ability to pace. The intended stimulus is that Part B is a higher score than Part A. Can you hold back? Learning to pace will help you get through Met-cons as whole more efficiently.

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