*Fall/Winter Holiday Schedule HERE

WOD:

1) Every 2:00 x 10 sets:

5 Deadlifts

+

5 Box Jumps

+

30 second Front Plank

Start at a moderate weight with the Deadlifts, increase loading each round as deemed fit. Box Jumps should be moderately high, step-down from each rep. 

2) 10 minute AMRAP:

50 Heavy Rope Single-unders

15 Knees-up

10 Ball Slams 40/30

Extra Work:

3) Hip Thrusts: 4 sets of 12

Rest 90-120 seconds between sets. Heavy as possible.

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