*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE

WOD:

1) 24 minute EMOTM:

Station 1 – 5 Landmine Lumberjack Squats

Station 2 – 20 Russian Medball Twists

Station 3 – 5/side Lunge Hold Dumbbell Romanian Deadlift (1 Dumbbell)

Station 4 – 10 Slider Hamstring Curls

Reference last week for loading for the Lumberjack Squats. Medball Twists are 10 reps to each side, focus on holding a tight V position, knees straight, toes pointed.

2) Every 3:00 x 3 sets:

500/450m Row/Ski

Or

1000/900m Bike Erg

Or

1200/1100m Assault Bike

Hit hard but maintainable efforts.

Extra Work:

3) Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets. Add load as deemed fit.

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