*Winter Sniffels HERE

**Winter 2018 Holiday Schedule HERE

WOD:

1) Every 10:00 x 4 sets:

4 minutes Ski/Bike/Row/Run

1 minute Dumbbell Box Step-ups 50/35 @ 24/20

1 minute Dumbbell Floor Press 50/35

1 minute Dumbbell Deadlift 50/35

1 minute Dumbbell Goblet Squat 50/35

Machine work perform at a moderate pace that you can maintain for the 4 minutes and for the 4 rounds. Max Reps at each of the respective stations. Goblet Squat just like with a Kettlebell is done with a Single Dumbbell.

Extra Work:

2) Plank Clocks: 5 x 1/direction

Rest 90-120 seconds between sets. Feet on a box, walk 360 degrees one way, then back the other way. Higher the box the more difficult this is.

3) Banded Face Pulls: 100 Reps

Focus on position/activation. Break-up as needed.

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