*Programming Structure Shift HERE

WOD:

1) 20 minute EMOTM:

Odd – 40 seconds Bike/Row/Ski/Run

Even – 50m D-Ball Bear Hug Carry

Pick an output for the Bike/Row/Ski/Run that you can maintain for all 10 sets that takes approximately 40 seconds. For the D-Ball Carry load as heavy as possible, the carry should take approximately 40 seconds.

2) 10 minute AMRAP:

10 Deadlifts 95/65

20 Box Jumps 24/20

30 Abmat Sit-ups

Extra Work:

3) Rope Climb: 10 minutes Practice

Work on any facet of a Rope Climb. If you have them perform an EMOTM.

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

https://www.youtube.com/watch?v=i6GoRKvFWKQ

A huge loss on Sunday to the mountaineering and athletic world.