*Reminder that there will be some price changes as of 1/1/18 for some members HERE

WOD:

1) 21 minute EMOTM:

1 – 5/side Alternating Dumbbell Lunges

2 – 10 D-Ball Good Mornings

3 – 5 Depth Jumps

1 – Dumbbells in both hands at the Farmer’s Carry position. Build as heavy as deemed fit.

2 – Hold the ball in the Bear Carry position.

3 – Standing on a 24/20 box, step off dropping to the ground, rebound when hitting the ground and jump as high as you can. Step box onto the box and repeat.

2) 3 x 3:00 ON/1:00 OFF:

21 Front Squats 65/45

21 Ring Rows

Max Calories Ski/Bike/Row/Run

Scale appropriately so you get at least 1 minute on the machine.

Extra Work:

3) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

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