*Winter 2018 Holiday Schedule HERE

WOD:

1) Every 3:00 x 7 sets:

10 Box Jumps +

100ft Farmers Carry +

20-30 seconds Hanging Hollow Hold

Pick weights/efforts you can maintain for all 7 cycles. Looking for around 90 seconds of Work and 90 seconds of Rest. For the Farmers Carry think about which you want to emphasize more, Grip Work, or Overall Loading. You’ll get more Grip working using Dumbbells but you won’t be able to carry as much weight, you’ll be able to move more load with Kettlebells since it’s easier on your grip. These 3 movements aren’t for time, but move with intent through them.

2) 8 minute AMRAP:

10 Ball Slams 40/30

15 Wall Balls 14/8

Extra Work:

3) Single Arm Kettlebell Z-Press: 4 sets of 8/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Build as heavy as deemed fit.

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