*Winter 2018 Holiday Schedule HERE

WOD:

1) Every 3:00 x 7 sets:

5 Close Grip Bench Press +

7/side Single Arm Dumbbell Row +

20-30 second Handstand Hold

Build the Bench Press through the course of the 7 sets. Dumbbell Rows and Handstand hold pick weights and times you can maintain for the 7 sets.

2) 10 minute AMRAP:

50 Heavy Rope Single-unders

15 Ring Rows

10 Front Squats 65/45

Extra Work:

3) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps.

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