*Fall/Winter Holiday Schedule HERE

**Reminder that there will be some price changes as of 1/1/18 for some members HERE

WOD:

1) Every 2:00 x 10 sets:

5 Deadlifts

+

10 Alternating Jumping Lunges

+

10 Abmat Sit-ups

Reference last week for loading. Start at a moderate weight for the Deadlifts and build as heavy as deemed fit. Perform the 3 movements as a sequence, they should take about 60 seconds.

2) 10 minute AMRAP:

15 Push-ups

12 D-Ball Over the Shoulder 70/50

9 Burpees

Extra Work:

3) Box Jump: 10 minutes Practice

Work on getting to a higher box, moving laterally, bounding, any skill associated with Box Jumps.

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