*Due to the Holidays and some of our Benchmark workouts we will have a different schedule for this week. We will have long workouts Monday and Tuesday, Wednesday will be a normal Friday, and Friday will be your normal Monday for this week in terms of programming.

**Winter 2018 Holiday Schedule HERE

WOD:

1) Every 3:00 x 7 sets:

5 Close Grip Bench Press +

5 Strict Pull-ups +

30 second Hollow Hollow

Start at a moderate load for the Bench Press and build as deemed fit. Strict Pull-ups use assistance, or add load as deemed fit. Scale Hollow Hold time as needed.

2) 12 minute AMRAP:

12 Calories Ski/Bike/Row/Run

18 Dumbbell Shoulder-to-Overhead 35/25

24 Alternating Lunges

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