*We are changing our client management software HERE

WOD:

1) 20 minute EMOTM:

1 – 3 Deadlifts

2 – 100ft D-Ball Bear Carry

3 – 5 High Hurdle Jumps

4 – 15 Russian Swings

Warm-up as needed. Reference previous weeks loading for the Deadlift and build as deemed fit. For the other 3 movements pick moderately difficult loads/heights and stick with it for all 5 cycles of this piece.

2) 7 minute AMRAP:

20 Wall Balls 14/8

10 Ring Rows

Extra Work:

3) Wide Grip Cable Lat Pull Down: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.

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