*Fall Softgoods Order HERE…Order Placed December 1st

**Fall/Winter Holiday Schedule HERE

WOD:

1) Tall Jerk: 5 sets of 3

Rest 90-120 seconds between sets. Focus on speed/form, not loading. Drill #3 in the below video.

2) Push Press + 2 Jerks: 5 sets

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

3) Close Grip Bench Press off Medium Boards: 5 sets of 3

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

4) @ Zone 2/3:

10 minutes Row for Calories

10 minutes 5 Single Arm Russian Swings + 5 Single Arm Front Squats + 5 Single Arm Push Press 35/26

10 minutes Ski for Calories

10 minutes 1 Power Clean + Push Jerk @ 55-65% Every 10 seconds

10 minutes Assault Bike for Calories

10 minutes 10 Ring Push-ups + 30 seconds Ring Plank Hold + 100ft Crab Walk

For the Kettlebell piece the goal is to not put the Kettlebell down for the entire 10 minutes. Perform 5 reps on each movement on 1 arm, then switch to 5 reps of each movement on the other arm, and continue for 10 minutes.

5) Farmers Carry: 200m

Heavy as possible. Keep it under 8 minutes.

6) Double Kneeling Single Arm Landmine Press: 4 sets of 6/side

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

7) GHD Sit-ups: 40-30-20-10

Rest 90 seconds between sets. For time.

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