*Fall/Winter Holiday Schedule HERE

WOD:

1) Every 2:00 x 10 sets:

5 Deadlifts

+

10 Russian Swings

+

20-30 second Hollow Hang from Pull-up Bar

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Perform Deadlifts Touch-and-Go. Pick a weight and stick with it for the Russian Swings.

2) 10 minute AMRAP:

5 Burpees

10 Ring Rows

15 Wall Balls 14/8

Extra Work:

3) Ring Dip Support: 10 minutes

Spend time accumulating Ring Dip Support, assist as needed.

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