*We are changing our client management software HERE

WOD:

1) 20 minute EMOTM:

1 – 5/side Single Arm Kettlebell Push Press

2 – 30-40 seconds Front Plank Row

3 – 5-10 Strict Pull-ups

4 – 15-20 Band Pull-Aparts

Pick reps, weights, output that you can maintain for all 5 cycles. Band Pull-Aparts focus on quality not speed.

2) 10 minute AMRAP:

15 Front Squats 65/45

12 Knees-up

9 Push-ups

Extra Work:

3) Single Leg Kettlebell Deadlift: 3 sets of 12/side

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

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