WOD:

1) 21 minute EMOTM:

1 – 50m Sled Drag

2 – 5/side Single Leg Kettlebell Deadlifts

3 – 30 seconds Double-under Practice

Sled Drag should be done around bodyweight, scale as needed. Kettlebell Deadlifts focus on positioning over load. Work to get those Double-unders.

2) 10 minute Up Ladder:

3 Burpee Jumping Pull-ups

3 Deadlifts 95/65

Workout is performed 3+3, 6+6, 9+9 and so on until 10 minutes is up. For the Jumping Pull-ups use a kids pull-up bar to adjust the height.

Extra Work:

3) Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

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