*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) 0:00 – 10:00 – Zone 2/3: Ski/Bike/Row/Run

Start at an easy pace, and each minute bring the pace up slightly faster. Make even, manageable jumps. For instance dropping your split 2 seconds/500m on the Rower every minute for the 10 minutes.

2) 11:00 – 31:00 – 20 minute EMOTM:

Odd – 5 Pendlay Rows + 5-10 Bar Push-ups

Even – 30-40 seconds Front Rack Hold

Perform the Bar Push-ups off the barbell used for the Pendlay Rows. Perform this as a “complex” bring the bar back to the floor after your 5th Pendlay Row, kicking back to a plank/knees and performing your push-ups. Front Rack Hold is done with whatever weight is on the barbell for your Pendlay Rows. Build the Pendlay Row as heavy as possible.

3) 32:00 – 40:00 – 8 minute AMRAP:

20 Kettlebell Swings 53/35

40 Double-unders

Extra Work:

4) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps. Focus on quality, not speed.

5) 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