*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 – 5 Sumo Stance Deadlifts

2 – 5/side Double Kettlebell Front Rack Box Step-ups

3 – 5/side Single Arm Dumbbell Rows

Pick loading you can maintain for all 7 sets for Parts 2 + 3. For Part 1 work to build your loading through the 7 sets.

2) 10 minute AMRAP:

21 Box Jump Overs 24/20

15 Knees-up

9 Burpees

Extra Work:

3) Banded Hamstring Curls: 100 Reps

Break up as needed. Not for time, for quality.

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