*Fall Softgoods Order HERE…Order Placed December 1st

**Fall/Winter Holiday Schedule HERE

WOD:

1) 5 rounds – 4 minute AMRAP – 1 minute Rest:

Rounds 1+2 – 30 Toes-to-bar + 30 Overhead Squats 95/65 + 30 Burpees

Rounds 3+4 – 20 Toes-to-bar + 20 Overhead Squats 95/65 + 20 Burpees

Round 5 – 10 Toes-to-bar + 10 Overhead Squats 95/65 + 10 Burpees

For each round start over at Rep #1 of the Knees-up/Toes-to-bar.

Extra Work:

2) Single Arm Dumbbell Row: 3 sets of 12/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

3) Dumbbell Z-Press: 4 sets of 8

Rest 90-120 seconds between sets. Heavy as possible.

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