*Reminder that there will be some price changes as of 1/1/18 for some members HERE

WOD:

1a) 0:00 – 4:00 – 4 minutes: Ski/Bike/Row/Run Easy>Moderate pace

Find a consistent manageable pace.

1b) 4:00 – 12:00 – 8 minute AMRAP: 10 Deadlifts 135/95 + 10 Push-ups

Starts immediately at the end of A at 4:00 on the clock.

1c) 12:00 – 13:00 – 1 minute: Rest

Transition back to your machine.

1d) 13:00-17:00 – 4 minutes: Ski/Bike/Row/Run Easy>Moderate pace

Find a consistent manageable pace. 

1e) 17:00 – 25:00 – 8 minute AMRAP: 5 Shoulder-to-Overhead 135/95 + 20 Air Squats

Make the STOH heavy and difficult to complete the 5 reps unbroken. Starts immediately at the end of A at 4:00 on the clock.

1f) 25:00 – 26:00 – 1 minute: Rest

Transition back to your machine.

1g) 26:00-30:00 – 4 minutes: Ski/Bike/Row/Run Easy>Moderate pace

Find a consistent manageable pace. 

1h) 30:00 – 38:00 – 8 minute AMRAP: 10 Bar Facing Burpees + 30 Double-unders

Make the STOH heavy and difficult to complete the 5 reps unbroken. Starts immediately at the end of A at 4:00 on the clock.

Extra Work:

2) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps.

3) Good Morning: 4 sets of 12

Rest 90-120 seconds between sets. Focus on positioning over load.

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