WOD:

1a) 0:00 – 10:00 – 10 minute AMRAP:

1 minute Ski/Bike/Row

10 Goblet Good Mornings

10 Kettlebell Deadlifts

10 Low Anchor Banded Front Raise

5 Burpees

Pick-up the tempo each round on the machine, and increase loading each round on the Good Morning and Deadlift as deemed fit.

1b) 15:00 – 45:00 – AQAP:

50/40 Calories Ski/Bike/Row

40 Kettlebell Swings

30 Kettlebell Deadlifts

50/40 Calories Ski/Bike/Row

40 Kettlebell Swings

30 D-Ball Over the Shoulder

50/40 Calories Ski/Bike/Row

40 Kettlebell Swings

30 Ball Slams

50/40 Calories Ski/Bike Row

Scale as needed.

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