*Winter 2018 Holiday Schedule HERE

WOD:

1) Every 5:00 x 8 sets:

Odd – 2 minutes Ski/Bike/Row/Run + 20 Box Jump Overs  24/20 + 10/side Single Arm Dumbbell Push Press 50/35

Even – 2 minutes Ski/Bike/Row/Run + 20 D-Ball Over the Shoulder 100/70 + 50 Double-unders

Scale as needed. We are looking for you to get at least 60 seconds of rest each round. Work a pace on the machine that you can maintain for all 8 sets. Don’t go out too hot!

Extra Work:

2) Turkish Get-up: 5 sets of 3

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other.

3) Banded Face-Pulls: 100 Reps

Focus on position and activation, not speed. Take your time, break-up as needed.

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