*Fall/Winter Holiday Schedule HERE

WOD:

1) 21 minute EMOTM:

1 – 5-10/side Bounding Lateral Box Step Jumps @ 12″

2 – 3/side Single Arm Dumbbell Overhead Lunge

3 – 2 x Bottom of Burpee Jump to 50ft Sprint

1 – Start with 1 foot on the box and one on the floor, push off on both feet and jump landing the foot that was on the floor on the box, and the foot that was on the box on the floor on the opposite side, immediately bound back the other direction. Pick reps based on coordination and difficulty.

2 – Perform all reps on 1 side before switching to the other. Go slow and focus on precision movement.

3 – Laying in the bottom of the Burpee/Push-up, push off/jump up and sprint 50ft. Rest 10-20 seconds and repeat.

2) 9 minute AMRAP:

15 Ball Slams 40/30

15 Push-ups

Extra Work:

3) Single Arm Bent Over Dumbbell Row: 4 sets of 8/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other.

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