*Winter 2018 Holiday Schedule HERE

WOD:

1) 21 minute EMOTM:

1 – 7 Double Kettlebell Sumo Stance Deadlifts

2 – 50ft/side Dumbbell Front Rack/Farmers Carry

3 – 40 seconds Ski/Bike/Row/Run

Pick Kettlebell weights you can maintain for all 7 sets. Use a loading that is moderate so you can focus on positioning over load. For the carry, you should have a heavy Dumbbell in the Farmers position and a lighter one at the Front Rack, switch after 50ft. Machine hit a moderate, maintainable effort.

2) 12 minute AMRAP:

10 Deadlifts 95/65

20 Abmat Sit-ups

30 Air Squats

Extra Work:

3) Kettlebell Windmill: 4 sets of 10/side

Rest 90-120 seconds between sets. Start light. Perform all reps on 1 side before switching to the other.

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