*Fall Softgoods Order HERE…Order Placed December 1st

**Fall/Winter Holiday Schedule HERE

WOD:

1) 21 minute EMOTM:

1 – 3-5/side Single Arm Kettlebell Overhead Split Squat

2 – 5 Dumbbell Z-Press

3 – 10/side Single Leg Lateral Jumps/Hurdle Hops

1 – Hold the Kettlebell Overhead in the opposing arm of the forward leg. Perform all reps on 1 leg before switching to the other.

2 – Legs should be straight out. Build as heavy as deemed fit.

3 – Lateral Hops, work with what’s comfortable, crack on the floor, PVC Pipe, mini hurdle. Goal should be to bound the reps back and forth.

2) 10 minute AMRAP:

21 Air Squats

15 Ball Slams 40/30

9 Push-ups

Extra Work:

3) Farmers Carry: 400m

Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete.

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