WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

3 Inchworm + 2 Shoulder Plank Taps

5/side Single Leg Romanian Deadlift  w/KB/DB

10 Box Step-ups

15 Hollow Rocks

Get yourself prepped and warm!

1b) 12:00 – 45:00 – AQAP:

100/80 Calories Ski/Bike/Row

80 Kettlebell Swings

60 Wallballs

40 Alternating Single Arm Dumbbell Hang Clean and Jerk

20 Alternating Single Arm Dumbbell Devils Press

Scale as needed. If you’re on an Assault Bike scale the Calories to 80/64

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