*A quick heads up for everyone. Dani and I will be leaving town next Monday, the 3rd for our wedding. In addition to us, two of our coaches will also be out of town. We’ve been able to keep almost all of our classes scheduled. With that being said, for those who have started coming in at off hours to train, please be mindful this will not be an option. The gym will be locked and closed most of the large gaps in class times, so PLEASE come train when classes are going on.

**Winter 2018 Holiday Schedule HERE

WOD:

1) Every 3:00 x 7 sets:

10 Deadlifts +

15 Box Jumps +

30 second Front Plank Hold

Warm-up as needed. Pick a weight that is fixed for the Deadlifts and a Box Jump height that you can cycle through quickly. This should take roughly 75-90 seconds to complete. This isn’t for time, but move with intent between movements.

2) 10 minute AMRAP:

10 D-Ball Over the Shoulder 70/50

20 Abmat Sit-ups

30 Air Squats

Extra Work:

3) Barbell Front Rack Hold: 5 x :30 ON/:30 OFF

Perform this at 100% of your Front Squat or more.

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