WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

3 Inchworm + 2 Shoulder Plank Taps

5/side Single Leg Romanian Deadlift  w/KB/DB

10 Box Step-ups

15 Hollow Rocks

Get yourself prepped and warm!

1b) 12:00 – 45:00 – AMRAP:

100/80 Calories Ski/Bike/Row

80 Kettlebell Swings 70/53

60 Wallballs 20/14

40 Alternating Single Arm Dumbbell Hang Clean and Jerk 50/35

20 Alternating Single Arm Dumbbell Devils Press 50/35

Scale as needed. If you’re on an Assault Bike scale the Calories to 80/64

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