*Winter 2018 Holiday Schedule HERE

WOD:

1) 3 rounds for Max Reps – 7 minute AMRAP – 2 minute Rest:

50 Push-ups

30 Alternating Dumbbell Front Rack Lunges 50/35

Max Calories Ski/Bike/Row/Run

Scale as needed. We’re looking for 90 seconds+ on the machine.

Extra Work:

2) Double-unders: 10 minutes Practice

Goal should be to work to 100 unbroken reps.

3) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps.

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