*Fall/Winter Holiday Schedule HERE

WOD:

1) 4 sets of Max Reps:

30 seconds T+G Power Cleans 225/155

2 minutes Rest

30 seconds T+G Shoulder-to-Overhead 225/155

2 minutes Rest

Scale to a loading that you can move for the entire 30 seconds.

2) 3 rounds AQAP:

400m Run

12 Overhead Squats 185/135

3 Legless Rope Climbs 15ft

Scale as needed. OHS should be perform in 1-2 sets.

3) AQAP:

15 Bar Muscle-ups

20/15 Calories Assault Bike

30 Weighted Alternating Pistol Squats 35/26

20/15 Calories Assault Bike

30 Alternating Dumbbell Snatch 70/50

20/15 Calories Assault Bike

15 Paralette Handstand Push-ups

Scale as needed. Pick a deficit on the Handstand Push-up that allows you to complete the reps in 3-5 sets.

4) Strict Chin-up: 4 sets of 6-8 reps

Rest 2-3 minutes between sets. Heavy as possible.

5) Band Resisted Bar Dips: 6 sets of 4

Rest 2-3 minutes between sets. Build to max band tension.

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