*We are changing our client management software HERE…Mindbody will be shut down the end of this week, PLEASE transfer your information.

WOD:

1) Every 3:00 x 7 sets:

3/side Single Arm Dumbbell Bench Press

6 Pendlay Row

12 V-Ups

Warm-up as needed. This is not for time, but move with intent between movements. For the Single Arm DB Bench perform all reps on 1 side before switching to the other. Focus on bracing with your trunk, don’t use your opposing arm to help brace. Build as heavy as deemed fit. Pendlay Rows are done from a set dead position on the floor each rep. Build as heavy as deemed fit. For the V-Ups take your time and focus on keeping them as clean and tight as possible.

2) 7 minute Up Ladder:

3 Shoulder-to-Overhead 65/45

3 Box Jump Overs 24/20

Extra Work:

3) Farmers Carry: 400m

Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete.

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