*Winter 2018 Holiday Schedule HERE

WOD:

1) Every 3:00 x 7 sets:

5 Barbell Upright Rows +

10 Standing Dumbbell Strict Press +

30 second D-Ball Bear Hug Hold

Pick weights that you can maintain for all 7 sets. Rows are done in a pronated grip. Strict performed standing. For the D-Ball Hold focus on keeping yourself as upright as possible.

2) 7 minute AMRAP:

21 Kettlebell Swings 35/26

15 Knees-up

9 Deadlifts 115/75

Extra Work:

3) Banded Face Pulls: 100 Reps

Focus on position and activation over speed. Break-up as needed.

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