*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) 21 minute EMOTM:

1 – 3/side Single Arm Kettlebell Push Press

2 – 5 x 1 D-Ball Bear Squat + 10ft Carry @ 150/100

3 – 10-20 Calories Ski/Bike/Row

Pick reps, weight, etc. that you can maintain for all 7 rounds.

2) Power Snatch + Snatch + Hang Snatch: 3×2 Every 2:00, 6×1 Every 1:30

Warm-up as needed. Start around 60% of your max Snatch. Build as heavy as deemed fit. Drop the bar after the Power Snatch and reset on the floor. No dropping the bar between the Hang Snatch and Snatch.

3) Snatch Pull: 5 Reps Every 2:00 x 3 sets

Reset on the floor between each rep. Work slightly heavier than last week.

4a) 0:00 – 10:00 – AQAP:

12/9 Calories Assault Bike

21 Dumbbell Thrusters 50/35

33 Pull-ups

21 Alternating Dumbbell Snatch 50/35

12/9 Calories Assault Bike

Scale so efforts are around 4 minutes.

4a) 0:00 – 10:00 – AQAP:

12/9 Calories Assault Bike

21 Dumbbell Thrusters 50/35

33 Pull-ups

21 Alternating Dumbbell Snatch 50/35

12/9 Calories Assault Bike

Scale so efforts are around 4 minutes.

4b) 10:00 – 20:00 – AQAP:

12/9 Calories Assault Bike

21 Dumbbell Thrusters 50/35

21 Chest-to-bar Pull-ups

21 Alternating Dumbbell Snatch 50/35

12/9 Calories Assault Bike

Scale so efforts are around 4 minutes.

4c) 10:00 – 20:00 – AQAP:

12/9 Calories Assault Bike

21 Dumbbell Thrusters 50/35

12 Bar Muscle-ups

21 Alternating Dumbbell Snatch 50/35

12/9 Calories Assault Bike

Scale so efforts are around 4 minutes.

5) 3 sets of: 2 Legless Rope Climbs 15ft + 3 Rope Climbs 15ft

Rest 3 minutes between sets. Focus on speed.

6) Wide Grip Strict Pull-ups: 6 sets of 4

Rest 90-120 seconds betweens sets. Load as deemed fit.

7) Hanging L-Sit: Accumulate 2 minutes

Keep track of time and attempts to complete.

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