*Fall Softgoods Order HERE…Order Placed December 1st

**Fall/Winter Holiday Schedule HERE

WOD:

1) 21 minute EMOTM:

1 – 5 Deadlifts

2 – 5/side D-Ball Box Step-ups

3 – 10/side Medball Russian Twists

Warm-up as needed. Start around 60% of your 1RM for the Deadlift. Build as heavy as deemed fit. For the Step-ups perform all reps on 1 side before switching to the other. Hold the D-Ball in the Bear Hug position. For the Russian Twists use a Wall Ball Medball.

2) 3 rounds AQAP:

75 Single-unders

15 Ring Rows

12 D-Ball Bear Squats 70/50

Extra Work:

3) Hip Extension: 4 sets of 12

Rest 90-120 seconds between sets. Add load as deemed fit.

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