*Fall/Winter Holiday Schedule HERE

WOD:

1) 21 minute EMOTM:

1 – 5 Hurdle Jumps

2 – 3/side Single Arm Dumbbell Split Kneeling Press

3 – 20 Russian Swings

For the hurdle jumps use a box and PVC pipes. Adjust height with plates. Build as high as possible. Perform all reps on 1 side before switching to the other for the Split Kneeling Press. Russian Swings pick a weight you can maintain for all 7 sets.

2) 9 minute AMRAP:

50 Single-unders

12 Ring Rows

9 Thrusters 65/45

Extra Work:

3) Rope Climb: 10 minutes Practice

Work on any facet of a Rope Climb.

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