* Annual Holiday Party is the 30th, LAST DAY TO BUY TICKETS HERE

WOD:

1) Strict Press: 5 reps Every 1:30

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as possible. Perform this on a running clock.

2) 10 minute EMOTM:

Odd – 30 second Front Plank Hold

Even – 3/side Kettlebell Windmills

This should be perform as a continuation of your Push Press. Your last round of Push Press ends at 10:30, where you then start the 10 minute EMOTM. Windmills start light, focus on positioning and movement before load.

3) 5 rounds for Max Reps:

40 seconds Row for Calories

20 seconds Rest

40 seconds Wall Balls 20/14

20 seconds Rest

Extra Work:

4) Abmat Sit-ups: 100 reps

Keep track of total time and attempts to complete.

5) Assault Bike: 20 x :30 ON/:30 OFF

Goal is consistent output. On is “X” Wattage, Offf is 50% of “X.” For instance, 400 watts On, 200 Watts Off.

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