*We are changing our client management software HERE…Mindbody will be shut down the end of this week, PLEASE transfer your information.

WOD:

1) Every 7:00 x 6 sets:

Odd:

0:00 – 2:00 – Calories Ski/Bike/Row/Run

2:00 – 3:00 – 5 Strict Press

3:00 – 6:00 – 3 minute AMRAP – 30 Dumbbell Deadlifts 50/35 + Max Wall Balls 20/14

6:00 – 7:00 – Rest

Even:

0:00 – 2:00 – Calories Ski/Bike/Row/Run

2:00 – 3:00 – 5 Strict Press

3:00 – 6:00 – 3 minute AMRAP – 20 Toes-to-bar + Max Alternating Hang Dumbbell Snatch 50/35

6:00 – 7:00 – Rest

Extra Work:

2) Ring Dip Support: 10 minutes Practice

Spend time getting comfortable in the support position of a Ring Dip, use a band if extra support is needed.

3) Single Leg Hip Extension: 4 sets of 10/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