*Fall/Winter Holiday Schedule HERE

WOD:

1) 18 minute EMOTM:

Minutes 1-3 – 40 seconds Ski/Bike/Row/Run

Minutes 4-6 – 10-20 Alternating Pistol Squats

Minutes 7-9 – 3 Dumbbell Burpees 70/50

Perform two cycles of the rotation. Pick efforts/weights you can maintain. Dumbbell Burpee is body on the ground, get up and Dumbbells Overhead, anyway, anyhow.

2) Hang Snatch + Below the Knee Hang Snatch + Snatch: 3×2 Every 2:00, 6×1 Every 1:30

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

3) Snatch Deadlift: 5 Reps Every 2:00 x 3 sets

Add 5-20lbs from last week. Reset the bar on the floor between each rep.

4) Every 5:00 x 8 sets:

21 Overhead Squats 95/65

18/15 Calories Rowed

15 Kipping Handstand Push-ups

Efforts should be unbroken, not taking longer than 2:30 at the most. Scale as needed.

5) 14 minute EMOTM:

Odd – 3-5 Bar Muscle-ups

Even – 3-5 Strict Chest-to-bar Pull-ups

Scale as needed.

6) Rope Climb: 5 sets of 3

Rest 60 seconds between sets. Focus on speed.

7) Hand-Over-Hand Sled Pull: 100ft

Rest 2-3 minutes between sets. Heavy as possible.

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