*Fall/Winter Holiday Schedule HERE

WOD:

1) Every 5:00 x 8 sets:

Odd – 2:00 Ski/Bike/Row/Run + 14 Pull-ups + 14 Alternating Dumbbell Snatch 50/35

Even – 2:00 Ski/Bike/Row/Run + 7/side Dumbbell Plank Rows 50/35 + 14 Box Jumps 24/20

Scale as needed so that you can complete the block in at least 4:00, any slower scale back so you can get some rest and recovery.

Extra Work:

2) Toes-to-bar: 10 minutes Practice

Work on any facet of developing a kipping Knees-up/Toe-to-bar.

3) Dumbbell Overhead Tricep Curl: 4 sets of 20

Rest 90-120 seconds between sets. Load as deemed fit.

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