*Fall/Winter Holiday Schedule HERE

WOD:

1) Every 4:00 x 10 sets:

Odd – 300m Run + 15 Ring Rows + 12 Alternating Dumbbell Snatch 35/25

Even – 300m Run + 10/side Single Arm Dumbbell Push Press 35/25 + 10 Burpees

Scale loading/output appropriately so that you can get maintainable output and complete each set in under 3 minutes.

Extra Work:

2) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps. Not for time, for quality.

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