*Fall Softgoods Order HERE…Order Placed December 1st

**Fall/Winter Holiday Schedule HERE

WOD:

1) AQAP:

30 Hang Power Cleans 225/155

Rest 5 minutes

20 Power Cleans 225/155

Rest 5 minutes

10 Squat Cleans 225/155

Scale as needed, you shouldn’t be spending more than 5 minutes on each piece.

2) 3 rounds AQAP:

100 Double-unders

30 Kipping Handstand Push-ups

10 Overhead Squat 185/135

Scale as needed.

3) 21-15-9 – AQAP:

Chest-to-bar Pull-ups

Calories Ski Erg

Toes-to-bar

Calories Ski Erg

Scale as needed.

4) Strict Ring Dips: 4 sets of 10-20 Reps

If you can perform 20 reps easily, add load. Rest 3 minutes between sets.

5) L-Sit: 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