*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/side Single Arm Kettlebell Swinging High-pull

2 – 3/side D-Ball Kneeling Lunge

3 – 5 High Box Jumps

For movements 1 and 2 perform all reps on one side before switching to the other. Pick moderate loads and focus on quality. Box Jumps starts at a moderate height and build as high as possible. Stop and reset between each Box Jump.

2) 10 minute AMRAP:

6 D-Ball Over the Shoulder 70/50

9 Burpees

12 Knees-up

Extra Work:

4) Handstands: 10 minutes Practice

Work on any facet of getting upside down, walking, push-up, freestanding hold, etc.

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