WOD:

1) 21 minute EMOTM:

1 – 5/side Split Kneeling Single Arm Dumbbell Press

2 – 1-3 Rope Sit-to-stands or 1-2 Rope Climbs

3 – 10-20 Abmat Sit-ups

Pick weights and rep counts that you can maintain for all 7 sets.

2) 7 minute Up Ladder:

3 Knees-up

3 Deadlifts 95/65

Workout goes 3+3, 6+6, 9+9, and so on until 7 minutes is up.

Extra Work:

3) Belt Squat Machine Marching: 3 sets of 1:00 ON/1:00 OFF 

Start with around 30-40% of your bodyweight.

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

Well Youtube is apparently not working as I type this, so no video for you guys today.