WOD:

1a) Every 7:00 x 3 sets:

0:00 – 3:00 – Max Calories Ski/Bike/Row/Run

3:00 – 5:00 – Max Dumbbell Shoulder-to-Overhaed 50/35

5:00 – 6:00 – Max Box Jumps 24/20

6:00 – 7:00 – Rest

Alternate between Part A and Part B.

1b) Every 7:00 x 3 sets:

0:00 – 3:00 – Max Calories Ski/Bike/Row/Run

3:00 – 5:00 – Max Kettlebell Swings 53/35

5:00 – 6:00 – Max Kettlebell Goblet Lunges 53/35

6:00 – 7:00 – Rest

Alternate between Part A and Part B.

Extra Work:

2) Toes-to-bar: 10 minutes Practice

Work on any facet of a Toes-to-bar/Knees-up.

3) Split Kneeling Kettlebell Press: 4 sets of 8/side

Rest 90-120 seconds between sets. Heavy as possible. Perform all reps on 1 side then switch to the other.

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