*Fall/Winter Holiday Schedule HERE

WOD:

1) 21 minute EMOTM:

1 – 5 Deadlifts

2 – 3/side Dumbbell Split Squats

3 – 30 seconds Hollow Hold

For the Deadlifts build loading each set as deemed fit. For the Split Squats pick a weight and focus on movement quality for all 7 sets. Scale Hollow Hold time as needed.

2) 3 rounds AQAP:

21 Knees-up

12 Dumbbell Thrusters 25/15

75 Single-unders

Extra Work:

3) Ring Dips: 10 minutes Practice

Work on any facet of a Ring Dip or Support.

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

https://www.youtube.com/watch?v=_aJLUpV6kwc