*Winter 2018 Holiday Schedule HERE

WOD:

1) 20 minute AMRAP:

10 Deadlifts 95/65

7 Hang Power Cleans 95/65

5 Thrusters 95/65

Scale as needed. One Barbell.

Extra Work:

2) Muscle-up: 10 minutes Practice

Work on any facet of Ring Muscle-up.

3) Single Arm Dumbbell Overhead Carry: 5 sets of 100ft/side

Rest 60 seconds between sides. Build as heavy as possible while moving unbroken.

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