*Fall Softgoods Order HERE…Order Placed December 1st

**Fall/Winter Holiday Schedule HERE

WOD:

1) Every 5:00 x 8 sets:

Odd – 2:00 Hard Ski/Bike/Row + 15 Pull-ups + 25 Kettlebell Swings 53/35

Even – 2:00 Hard Ski/Bike/Row + 15 Dumbbell Push Press 35/25 + 25 Box Jumps 24/20

Pick one machine and stick with it. Hit a hard but maintainable effort for the 2:00, you shouldn’t have drastically different output from round to round. Scale the couplet of movements so that you have at least 60 seconds of Rest.

Extra Work:

2) Band Pull-aparts: 100 reps

Switch between over and underhand every 10 reps. Focus on position and quality, not speed.

3) Double Kneeling Single Arm Land Mine Press: 4 sets of 6/side

Rest 90-120 seconds between sets. Heavy as possible. 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