*Winter 2018 Holiday Schedule HERE

WOD:

1a) 0:00 – 10:00 – Every 2:00 x 5 sets:

5 Push Jerk +

5/side Single Arm Dumbbell Split Kneeling Press

Perform the movements back-to-back, then rest. Build the Push Jerk as deemed fit, pick a challenging, but maintainable weight for the Split Kneeling Press.

1b) 10:00 – 18:00 – 8 minute AMRAP:

10 Calories Ski/Bike/Row/Run

10 Push-ups

2 minute Rest after this piece.

1c) 20:00 -30:00 – Every 2:00 x 5 sets:

5-10 Strict Pull-ups +

5/side Single Arm Dumbbell Upright Row

Perform the movements back-to-back, then rest. Pick, weights, reps, assistance, etc. that you can maintain for all 5 sets.

1d) 30:00 – 38:00 – 8 minute AMRAP:

10 Calories Ski/Bike/Row/Run

10 Box Jump Overs 30/24

Extra Work:

2) Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

3) Dumbbell Overhead Tricep Curl: 3 sets of 30

Rest 2-3 minutes between sets. Heavy as possible.

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