*Fall/Winter Holiday Schedule HERE

WOD:

1) 21 minute EMOTM:

1 – 7 Kettlebell Deadlifts

2 – 5-10 Bar Rows

3 – 30 second Superman Hold

Reference you Kettlebell Deadlifts from 4 weeks ago. This should be done with Two Kettebells. Bar Rows pick a quantity/position you can maintain for all 7 sets. Superman Hold scale accordingly to a time you can maintain for all sets.

2) AQAP:

50 Box Jump Overs 24/20

40 Ball Slams 40/30

30 Box Jump Overs 24/20

20 Dumbbell Thrusters 25/15

10 Box Jump Overs 24/20

Extra Work:

3) Double-unders: 10 minutes Practice

Goal should be to work to 100 unbroken reps.

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