* New Movement and Aerobic Capacity Class on Monday’s @ 5:30 PM Here

WOD:

1) 20 minute EMOTM:

Odd – 5 High Box Jumps

Even – 50m Farmers Carry

Start at a moderate box height. Build as high as deemed fit. For the Farmers Carry load as heavy as possible, but keep the time within about 30-40 seconds.

2) 8 minute Up Ladder:

4 Abmat Sit-ups

4 Ball Slams 40/30

Workout goes 4+4, 8+8, 12+12, 16+16, and so on until 8 minutes is up.

Extra Work:

3) Kettlebell Windmills: 4 sets of 10/side

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

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