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

WOD:

1) 6-9-12 minute AMRAP – 2 minute Rest – Max Reps:

30 Dumbbell Box Step-ups 25/15 @ 24/20

30 Alternating Hang Dumbbell Snatch 25/15

30 Burpees

Max Rope Sit-to-Stand

This workout is structured so you might not even get to the Rope in the 6 minute piece, you should have a little time there in the 9 minute piece, and then a solid chunk of time in the 12 minute piece. Get as far as you can in each AMRAP.

Extra Work:

2) 12 minute AMRAP:

1 minute Belt Squat March

50ft Heavy Dog Sled Push

Use loading on the marching that allows you to move the entire minute without stopping.

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