*Please be mindful with the cooler weather coming are space becomes more limited. On Tuesday’s at 5:30 PM there will be no space to do extra work aside from the small side room. Please plan accordingly, the expectation will be that you take part in 1 of the 2 classes that are going.

**Fall/Winter Holiday Schedule HERE

WOD:

1) Run:

6 x 800m @ 110% of Mile Pace

Rest 3 minutes between intervals. If your mile PR is 6:00 (360 seconds), then run at 396 seconds/6:36 mile pace.

2) Back Squat – Every 2:30:

8 @ 60-70%

8 @65-75%

6 @ 75-85%

6 @ 80-90%

Warm-up as needed. Pick weights based off of feel. Use past weeks for reference points.

3) Front Squat – Every 2:30:

5 @ 60-65%

5 @ 65-75%

5 @ 70-80%

5 @ 75-85%

Pick weights based off of feel. Use past weeks for reference points.

4) 7 minute Up Ladder:

3 Deadlifts 225/155

3 Bar Facing Burpees

Workout is 3+3, 6+6, 9+9, and so on.

5) Double Kettlebell Front Rack Cossack Squat: 4 sets of 5/side

Rest 90-120 seconds between sets. Focus on positioning over load.

6) Sumo Stance Good Morning: 4 sets of 15

Rest 90-120 seconds between sets. Focus on positioning over load.

7) Sled Drag: 400m @ Bodyweight

Scale loading if you can’t continuously move for the entire 400m.

8) Reverse Hyper: 3 sets of 20

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

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