*Power Dot will be demoing their products Tuesday, the 17th in the evening.

**Fall/Winter Holiday Schedule HERE

WOD:

1) Run – 5 sets of:

400m Easy

300m Moderate

200m Fast

100m Sprint

Rest 3 minutes

Focus on maintainable efforts/paces.

2) Back Squat – Every 2:30:

10 @ 60-65%

8 @ 65-75%

6 @ 70-80%

4 @ 75-85%

Warm-up as needed. Pick weights within the percentage range based on feel.

3) Front Squat – Every 2:30:

5 @ 60-65%

3 sets of 5 @ 65-75%

Pick weights within the percentage range based on feel.

4) For Max Reps:

2 minutes Box Jump Overs 24/20

3 minutes Medball Squat Clean 30/20

4 minutes Calories Ski/Bike/Row

Record total reps for workout.

5) Single Kettlebell Front Rack Bulgarian Split Squats: 4 sets of 6/side

Rest 90-120 seconds between sets. Load as deemed fit.

6) Barbell Behind the Neck Hip Extension: 4 sets of 12

Rest 90-120 seconds between sets. Load as deemed fit.

7) Sled Drag: 400m @ Bodyweight

Scale loading if you can’t move continuously.

8) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

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