*Fall/Winter Holiday Schedule HERE

WOD:

1) Halting Jerk: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. Hold the bottom of the dip for 2-3 seconds.

2) Jerk Recovery: 3 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit.

3) Bench Press – Every 2:30:

10 @ 60-65%

8 @ 65-75%

6 @ 70-80%

4 @ 75-85%

Pick weights based on feel.

4) Strict Press – Every 2:30:

5 @ 60-65%

3 sets of 5 @ 65-75%

Pick weights based on feel.

5) 60 minute AMRAP:

500m Row

12-9-6 Ring Dip

12-9-6 Overhead Squat 115/75

500m Row

12-9-6 Burpee Box Jump Overs 24/20

12-9-6 Dumbbell Power Cleans 50/35

Scale as needed, all movements should be perform unbroken. Goal to keep HR in Zone 2/3.

6) Turkish Get-up: 3 sets of 3/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other.

7) L-Sit: Accumulate 2-3 minutes

Keep track of time and attempts to complete.

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