*We are changing our client management software HERE

WOD:

1) 2 sets for Max Reps:

3 minutes Ski/Bike/Row/Run

2 minutes Air Squats

1 minute Shoulder-to-Overhead 95/65

1 minute Rest

1 minute Shoulder-to-Overhead 95/65

2 minutes Air Squats

3 minutes Ski/Bike/Row/Run

1 minute Rest

Extra Work:

2) Rope Climb: 10 minutes Practice

Work on any facet of a Rope Climb.

3) Bar Dips: 4 sets of 6-8 reps

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

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