*Fall/Winter Holiday Schedule HERE

WOD:

1) 3-4 rounds AQAP:

800m Run

30 Wall Balls 14/8

5 Rope Sit-to-stand

Extra Work:

2) Single Arm Kneeling Split Dumbbell Press: 4 sets of 6/side

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

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