*Cleaning out the Cubbies HERE…TODAY!

**The Open is Coming…And We Won’t Be Participating HERE

WOD:

1a) 0:00 – 10:30 – Every 1:30 x 7 sets:

5/side Split Kneeling Single Arm Dumbbell Press +

20-30 Mountain Climbers

Pick a weight that is difficult but you can maintain for all 7 sets. Whatever knee is down is the arm you press with. Mountain Climber reps are total, not per side. Goal is to get knee all the way to tricep/elbow area.

1b) 10:30 – 21:00 – Every 1:30 x 7 sets:

5/side Single Arm Dumbbell Row +

30 seconds Double-under Practice

Pick a weight that is difficult but you can maintain for all 7 sets. Keep the rows nice and strict. If you have proficient Double-unders than perform 30 DU’s each round.

2) 12 minute AMRAP:

8 Dumbbell Front Squats 35/25

12 Ring Rows

16 Box Jump Overs 24/20

20 Wall Balls 14/8

Extra Work:

3) Single Leg Good Morning: 4 sets of 10/side

Rest 90-120 seconds between sets. Focus on position over load.

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