WOD:

1a) 14 minute EMOTM:

Odd – 40 seconds Ski/Bike/Row

Even – 5 Push Press

Pick output you can maintain for the machine work. Push Press are from the floor, build to a heavy 5 for the day.

1b) 14 minute EMOTM:

Odd – 40 seconds Ski/Bike/Row

Even – 5-10 Bar Rows

Pick output you can maintain. Add a box for your feet if you’d like to make the bar Rows more difficult.

1c) 14 minute EMOTM:

Odd – 40 seconds Ski/Bike/Row

Even – 10 Push-ups + 10 Kettlebell Swings 53/35

Pick output you can maintain for all rounds.

Extra Work:

2) Ring Dips: 10 minutes Practice

Work on any facet of a Ring Dip.

3) Kneeling Rope Cable Crunches: 4 sets of 20

Rest 90-120 seconds between sets. Load as heavy as possible.

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