WOD:

1a) 0:00 – 9:00 – Every 1:30 x 6 sets:

5-10 Strict Chin-ups

+

10 Band Pull-Aparts

Pick a rep count you can maintain for all 6 sets. Use a band as needed.

1b) 9:00 – 30:00 – Every 3:00 x 7 sets:

5 Bent Over Barbell Row

20 seconds Rest

5 Push Press

20 seconds Rest

Max Unbroken Kettlebell Swings 70/53

Build the Barbell Row and Push Press as deemed fit. Swings are a max effort set. Swing something that you won’t get more than 25-30 reps with to start…challenge yourself.

1c) 30:00 – 40:00 – Every 2:00 x 5 sets:

10/7 Calories Ski/Bike/Row

10 Burpees

Hit these as sprint efforts. Scale reps as needed to keep these under 90 seconds.

Extra Work:

2) Dumbbell Bench Press: 4 sets of 10

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

3) Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

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