*Help Support Damon HERE

WOD:

1) 21 minute EMOTM:

1 – 10-15 Push-ups

2 – 7/side Bent Over Dumbbell Piston Row

3 – 20-30 seconds Hanging Knee Hold/L-Sit Hold

Pick reps, weights, time that you can maintain for all 7 cycles.

2) 12 minute AMRAP:

50 Heavy Rope Single-unders

21 Wall Balls 14/8

12 Ball Slams 40/30

Extra Work:

3) Cable Hamstring Curls: 100 Reps

Pick a weight you can do 40-50 reps to start.

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