*Fall Softgoods Order HERE…Order Placed December 1st

**Fall/Winter Holiday Schedule HERE

WOD:

1) Every 5:00 x 8 sets:

Odd – 2:00 Hard Ski/Bike/Row + 15 Ring Rows + 25 Kettlebell Swings 35/26

Even – 2:00 Hard Ski/Bike/Row + 15 Dumbbell Push Press 25/15 + 25 Box Jumps 24/20

Pick one machine and stick with it. Hit a hard but maintainable effort for the 2:00, you shouldn’t have drastically different output from round to round. Scale the couplet of movements so that you have at least 60 seconds of Rest.

Extra Work:

2) Band Pull-aparts: 100 reps

Switch between over and underhand every 10 reps. Focus on position and quality, not speed.

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