* Fall/Winter Holiday Schedule HERE

WOD:

1) Every 4:00 x 10 sets:

Odd – 300m Run + 5-10 Strict Pull-ups + 5 Bench Press

Even – 300m Run + 12 Sumo Deadlift High-Pulls + 12 Shoulder-to-Overhead 95/65

PLEASE scale as needed. The goal for this should be repeatable efforts. We shouldn’t see your first Even round take 2:30, and your last take 3:50. Scale appropriately so you can maintain and hit with the same intensity each round. Pick a quantity of Pull-ups you can complete unbroken each set, use a band if needed. Build your Bench Press weight as deemed fit.

Extra Work:

2) Rope Climb: 10 minutes Practice

Work on any facet of a Rope Climb.

3) Sandbag Squats: 3 sets of 10

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

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