*Winter 2018 Holiday Schedule HERE

WOD:

1) Every 5:00 x 8 sets:

Odd – 2 minutes Ski/Bike/Row/Run + 20 Alternating Dumbbell Goblet Box Step-ups 35/25 @ 24/20 + 10/side Single Arm Dumbbell Push Press 35/25

Even – 2 minutes Ski/Bike/Row/Run + 30 Kettlebell High-Pulls 53/35 + 100 Heavy Rope Single-unders

Scale as needed. We are looking for you to get at least 60 seconds of rest each round. Work a pace on the machine that you can maintain for all 8 sets. Don’t go out too hot!

Extra Work:

2) Turkish Get-up: 5 sets of 3

Rest 90-120 seconds between sets. 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