*Winter 2018 Holiday Schedule HERE

WOD:

1) 21 minute EMOTM:

1 – 8 Dumbbell Bench Press

2 – 5/side Seated Single Arm Banded Lat Pull-Down

3 – 7-15 V-ups

For all movements pick, reps, loads, resistance that you can maintain for all 7 sets. For the Lat-Pull down, tie-off a band on a Pull-up bar, sit on the floor and pull down on the band, perform all reps on 1 side, then switch to the other.

2) 7 minute AMRAP:

10 D-Ball Over the Shoulder 70/50

10 Knees-up

Extra Work:

3) Belt Squat Machine: 3 sets of 30

Rest 90-120 seconds between sets. Use minimal loading and focus on position and range of motion.

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