*Due to the Holiday schedule our programming will be slightly altered for the coming week. You can expect to see…

          Monday – Typical Wednesday Programming

          Wednesday – Typical Monday Programming

          Competition – Monday ON, Tuesday OFF, Wednesday-Saturday ON

**Winter 2018 Holiday Schedule HERE

WOD:

1) Every 10:00 x 4 sets:

4 minutes Ski/Bike/Row/Run

1 minute Toes-to-bar

1 minute Kettlebell Swings 53/35

1 minute Dumbbell Floor Press 50/35

1 minute Dumbbell Front Squats 50/35

Extra Work:

2) Double-unders: 10 minutes Practice

Goal should be to work to 100 Unbroken Reps.

3) Kettlebell Bottoms-up Press: 4 sets of 8/side

Rest 90-120 seconds between sets. 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