*Winter 2018 Holiday Schedule HERE

WOD:

1) Every 3:00 x 7 sets

5 Strict Press +

5-10 Pendlay Rows +

30 second D-Ball Hold

Warm-up as needed. Build the loading on the Strict Press as needed. For the Pendlay Row, pick the reps based on what weight is on the bar for the Strict Press. These should be done from a Dead Stop on the floor every rep. Work as heavy as possible for the D-Ball Hold. These three movements aren’t for time, but move with intent between them.

2) AQAP:

27-21-15-9 Thrusters 45/35

9-15-21-27 Knees-up

Extra Work:

3) Handstands: 10 minutes Practice

Work on any facet of getting upside down.

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