*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE

WOD:

1) 21:00 – 35:00 – Every 7:00 x 2 sets:

Odd:

0:00 – 2:00 – Ski/Bike/Row/Run for 1:40 (100 seconds)

2:00 – 3:00 – 1 Push Press + 1 Push Jerk + 1 Split Jerk

3:00 – 6:00 – 3 minute AMRAP – 10/side Single Arm Russian Kettlebell Snatch + 10 Squat Thrusts

6:00 – 7:00 – Rest

Even:

0:00 – 2:00 – Ski/Bike/Row/Run for 1:40 (100 seconds)

2:00 – 3:00 – 1 Push Press + 1 Push Jerk + 1 Split Jerk

3:00 – 6:00 – 3 minute AMRAP – 5/side Kettlebell Windmill + 10 Toes-to-bar

6:00 – 7:00 – Rest

Perform a total of 3 cycles of the Odd work, and 2 cycles of the Even work. For the Barbell work, take the bar from the floor, and establish a heavy complex for the day in the 5 sets. You have the minute to perform the complex, rest appropriately, don’t rush to pick-up the bar at the 2:00 mark. Have fun!

Extra Work:

2) Dog Sled Push: 4 x 75ft

Rest 90-120 seconds between sets. Heavy as possible while moving unbroken.

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

This movement is in the Sport programming today. Great movement to practice and learn if you don’t have it.