WOD:

1) Every 1:30 x 7 sets: 10 Lateral Hurdle Hops + 100ft Farmer’s Carry

Lateral Hurdle Hops should be done bounding. Work as high as possible. Farmers Carry work as heavy as possible, Kettlebells, Dumbbells, Handles, whatever you want.

2) Every 1:30 x 7 sets: 5 D-Ball Squats + 30 seconds D-Ball Hold

All movements performed in a Bear Hug Position. Build as heavy as deemed fit.

3) 10 minute AMRAP:

50 Heavy Rope Single-unders

15 Ball Slams 40/30

12 Ring Rows

Extra Work:

4) Seated Lat Pull-Down: 4 sets of 12

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

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