*Fall/Winter Holiday Schedule HERE

**Reminder that there will be some price changes as of 1/1/18 for some members HERE

WOD:

1) 21 minute EMOTM:

1 – 5 Seated Box Jumps

2 – 5 Ball Slams

3 – 5/side Kneeling Split Dumbbell Press

1 – Box Jumps start at a moderate height and build as deemed fit. Step down and reset between reps. Sit on a box that puts you hip and knee in line with each other.

2 – Focus is maximal effort here. Throw the ball as hard as you can. Take 5 seconds between reps.

3 – Start light and build as deemed fit. Focus on keeping your trunk tight and glutes engaged.

2) 7 minute Up Ladder:

3 Wall Balls 14/8

3 Knees-up

Extra Work:

3) Single Arm Dumbbell Row: 4 sets of 12/side

Rest 90-120 seconds between sets. Keep it strict.

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