*Fall Softgoods Order HERE…Order Placed December 1st

**Fall/Winter Holiday Schedule HERE

WOD:

1a) 0:00 – 7:00 – Establish:

7RM T+G Squat Snatch

Take as many attempts as desired/needed. Start with an empty bar. If you miss a lift you must start at rep 1.

1b) 7:00 – 14:00 – AMRAP:

3 T+G Squat Snatch @ 7RM Weight

9 Burpee Box Jump Overs 24/20

If you miss a lift you must start over at rep 1.

2) AQAP:

9-6-3 Paralette Handstand Push-ups

12-9-6 Deadlifts 365/245

21-15-9 Calories Assault Bike

Scale as needed.

3) AQAP:

75 Wall Balls 20/14

50 Toes-to-bar

50 Wall Balls 20/14

25 Muscle-ups

25 Wall Balls 20/14

Scale as needed.

4) AQAP:

20 Rope Climbs 15ft

Scale as needed.

5) Ring Dip Support: Accumulate 3 minutes

Keep track of time and attempts to complete.

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