WOD:

1) 20 minute EMOTM:

1 – 50ft Heavy Dog Sled Push

2 – 5/side Single Arm Dumbbell Row

3 – 20-30 Hollow Rocks

4 – 5/side Single Leg Kettlebell Romanian Deadlift

Build as heavy as possible on the Dog Sled, make it a hard 15-20 second effort. Work the Dumbbell Row as heavy as possible, staying strict, performing all reps on 1 side before switching to the other. Focus on position over loading for the RDL’s.

2) 7 minute EMOTM:

8 D-Ball Over the Shoulder 70/50

12 Air Squats

Scale as needed. Goal is for your first round to take around 40 seconds knowing that it will likely slow each round. If you can’t complete the reps as an EMOTM, scale volume as needed.

Extra Work:

3) Half Kneeling Single Arm Dumbbell Press: 4 sets of 8/side

Rest 90-120 seconds between sets. Heavy as possible. 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