*Raffle Winners HERE…Because of our tight timeline we will be giving out products once Jade and Dani are home from the Games.

WOD:

1) Every 3:00 x 7 sets:

15 Russian Kettlebell Swings 

+

20 Bench Ski Jumpers

+

20-30 second Hollow Hold

Pick weights/efforts that you can maintain for 7 sets. The Ski Jumpers are 20 total, or 10/side.

2) 10 minute Up Ladder:

4 Ball Slams 40/30

4 Knees-up

30 Heavy Rope Single-unders

Jump Rope Reps stay fixed. Ladder is 4+4+30, 8+8+30, 12+12+30 and so on until 10 minutes is up.

Extra Work:

3) Cable EZ Bar Upright Row: 4 sets of 20

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