*Winter 2018 Holiday Schedule HERE

WOD:

1) Every 7:00 x 6 sets:

Odd…

0:00 – 3:00 – Calories Ski/Bike/Row/Run

3:00 – 5:00 – Dumbbell Box Step-Overs 25/15 @ 24/20

5:00 – 6:00 – Knees-up

6:00 – 7:00 – Rest

Even…

0:00 – 3:00 – Calories Ski/Bike/Row/Run

3:00 – 5:00 – Kettlebell Swings 35/26

5:00 – 6:00 – Push-ups

6:00 – 7:00 – Rest

Each station is for max reps. Scale as needed.

Extra Work:

2) Dumbbell Skull Crushers: 4 sets of 15

Rest 90-120 seconds between sets. Focus on position over loading.

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