*Fall/Winter Holiday Schedule HERE

WOD:

1) 21 minute EMOTM:

1 – 3/side Lateral Box Jumps

2 – 30-40 seconds Double-under Practice

3 – 5 Max Effort Wall Balls

1 – Start Low on the Lateral Box Jumps and build as high as deemed fit. Alternate directions each rep.

2 – Work those Double-unders!

3 – Use your normal Wall Ball weight or a little heavier. Throw the ball as high as possible, let it drop and reset each rep.

2) 10 minute AMRAP:

10 Shoulder-to-Overhead 65/45

10 Ring Rows

10 Burpees

Extra Work:

3) Rope Climb: 10 minutes Practice

Work on any facet of a Rope Climb.

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