*Fall Softgoods Order HERE…Order Placed December 1st

**Fall/Winter Holiday Schedule HERE

WOD:

1) 21 minute EMOTM:

1 – 5 Deficit Deadlifts

2 – 10 Double Dumbbell Upright Rows

3 – 30 second Plate Overhead Flutter Kick

Deadlifts start around 60% and build as heavy as deemed fit. Work from a 2″ Deficit. For the Upright Rows start LIGHT focus on position over loading and a smooth controlled tempo. Flutter kick keeps the knees straight, body hollowed out, load as deemed appropriate.

2) 10 minute AMRAP:

15 Thrusters 45/35

5 Rope Sit-to-stand

Extra Work:

3) Handstands: 10 minutes Practice

Work on any facet walking, pressing, holding.

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