*Winter Sniffels Here

WOD:

1) 21 minute EMOTM:

1 – 5 Bench Press

2 – 3/side Kettlebell Windmills

3 – 5-10 Inverted Bar Rows

For the Bench Press start around 60-70% of your 1RM and climb as deemed fit. For your other two movements pick reps and loading that you can maintain for all 7 rounds. For the Bar Rows slide your Bench out of the way and perform them off the Barbell you’re using to Bench on.

2) 5 rounds for Max Reps:

40 seconds Row for Calories

20 seconds Rest

40 seconds Push-ups

20 seconds Rest

Extra Work:

3) D-Ball Bear Hug Carry: 400m for time

Pick a loading that allows you to complete this in under 10 minutes.

4) Single Arm Overhead Kettlebell Carry: 400m

Switch hands every 400m. Use a load you can carry for at least 50m at a time.

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