*2019 Events Breakdown HERE

**The Open is Coming…And We Won’t Be Participating HERE

WOD:

1) Every 7:00 x 6 sets:

Odd…

0:00 – 2:40 – Calories Ski/Bike/Row/Run

3:00 – 5:00 – Single Arm Dumbbell Push Press 50/35

5:00 – 6:00 – V-Ups

6:00 – 7:00 – Rest

Even…

0:00 – 2:40 – Calories Ski/Bike/Row/Run

3:00 – 5:00 – Box Jump Overs 24/20

5:00 – 6:00 – Alternating Single Arm Dumbbell Snatch 50/35

6:00 – 7:00 – Rest

Each station is for Max Reps. For the Push Press make sure you break-up your sides evenly, matching one side to the other. Scale as needed.

Extra Work:

2) Ring Dip: 10 minutes Practice

Work on any facet of a Ring Dip.

3) Split Kneeling Single Arm Landmine Press: 4 sets of 8/side

Rest 90-120 seconds between sets. Heavy as possible. Perform all reps on 1 side before switching to the other.

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