*Fall/Winter Holiday Schedule HERE

WOD:

1) 4 rounds AQAP:

800m Run

30 Wall Balls 20/14

3 Rope Climbs 15ft

Extra Work:

2) Single Arm Kneeling Split Dumbbell Press: 4 sets of 6/side

Rest 90-120 seconds between sets. Focus on positioning over load.

3) Strict Pull-up: 4 sets of 6-8 reps

Rest 2-3 minutes between sets. Add load/assistance as deemed fit.

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