*As many of you already know one of our members Eric Rozendaal passed away earlier this week due to a heart attack. An amazing guy, full of life, love, and happiness that we lost too soon. We’ll be doing a workout in his memory next Saturday, the 21st. You can read more about him HERE.

WOD:

1) Every 1:30 x 14 sets:

Odd – 37.5m/side Single Arm Farmer Carry

Even – 5 Broad Jumps + 15 Medball Good Mornings

Pick weights, efforts, you can maintain for all 7 cycles. Scale as needed so you get 30 seconds+ of Rest.

2) 7 minute Up Ladder:

3 Thrusters 65/45

20 Heavy Rope Single-unders

Workout goes 3+20, 6+40, 9+60, and so on until 7 minutes is up.

Extra Work:

3) Hand-Over-Hand Sled Pull: 8 sets of 100ft

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

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