WOD:

1) 20 minutes EMOTM: Odd, Basic Barbell, Even, Movement of Choice

For your Basic Barbell movement pick one of the following, Deadlift, Power Clean, Press, Push Press, Bench Press, Bent Over Row, Back Squat or Front Squat, and a rep range of 1-5. Movement of choice can be anything that you’d like to work on, but it should be something that is a weakness.

2) 12 minute AMRAP:

100m Sled Drag 170/125

15 Kettlebell Swings 70/53

Extra Work:

3) Triple-under Practice: 10 minutes

If you don’t have 50 Double-unders unbroken consistently than work on those.

4) Banded Pull Throughts: 3 x 12

Rest 90 seconds between sets.

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

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