* New Classes starting June 6th HERE

WOD:

1) 20 minute EMOTM:

Odd – 50m D-Ball Carry

Even – 50m Sled Drag

Pick loading that you can maintain for all 10 rounds. Goal for Sled Drags should be bodyweight. For the D-Ball Carry, the ball must be carried in a “bear hug” style hold. No resting it up on the shoulder. Each piece should take you about 30-40 seconds, load appropriately.

2) 5 rounds AQAP:

15 Abmat Sit-ups

15 Wall Balls 14/8

15 Kettlebell Swings 35/26

Extra Work:

3) Kettlebell Windmills: 4 sets of 10/side

Rest 90-120 seconds between sets. Perform all 10 reps on one side before switching. Focus on positioning and range of motion over loading.

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