*Winter 2018 Holiday Schedule HERE

WOD:

1) Every 3:00 x 7 sets:

100ft Farmers Carry +

10 High Lateral Box Jump Overs +

30 second Hollow Hold

Farmers Carry is athletes choice, Dumbbells or Kettlebells. Kettlebell allow more load, Dumbbells will work your grip more. For the Box Jump Overs, we want you working as high as you can, while moving laterally, and getting them done in 30 seconds or so. This whole piece should take around 90 seconds per set. Don’t race, but move with intent between movements.

2) 10 minute AMRAP:

20 Wall Balls 14/8

10 Ring Rows

Extra Work:

3) Single Arm Dumbbell Bench Press: 3 sets of 20/side

Rest 90-120 seconds between sets. Perform all reps on 1 side, then switch to the other.

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