*Winter Sniffels HERE

**Winter 2018 Holiday Schedule HERE

WOD:

1) Every 1:30 x 7 sets:

7 Double Kettlebell Push Press +

50ft Double Kettlebell Overhead Carry +

7 Double Kettlebell Push Press

Pick a loading that you can maintain for the 7 sets. Stimulus is Unbroken for all 3 pieces, don’t putting the Kettlebells down.

2) Every 1:30 x 7 sets:

5 Slam Ball Chest Throws +

20 second Rower Sprint

Throw the ball as far as you can. Rower is a “sprint” but a maintainable effort, not full out. Use a heavier ball so you don’t have to chase it too far or perform against a wall.

3) 9 minute AMRAP:

12 Ring Rower

12 Burpees

12 Ball Slams 40/30

Extra Work:

4) Hip Extension: 3 sets of 20

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