*Fall/Winter Holiday Schedule HERE

WOD:

1) Every 1:30 x 10 sets: 10 Bar Facing Burpees + 1 Clean

Start around 70-80% of your 1RM, or a weight that will put you at around your Max after 9 increases in weight. Add 10/5 each set.

2) 3 rounds AQAP:

21 Calories Ski Erg

14 Alternating Dumbbell Snatch 100/70

7 Muscle-ups

Scale as needed.

3) 5 rounds AQAP:

5 Deadlifts 365/245

5 Paralette Handstand Push-ups

Scale as needed.

4) 10 rounds AQAP:

10 Wall Balls 30/20

1 Legless Rope Climb 15ft

Scale as needed.

5) Ring Dip Support: Accumulate 3 minutes

Keep track of time and attempts to complete.

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