*Please be mindful with the cooler weather coming are space becomes more limited. On Tuesday’s at 5:30 PM there will be no space to do extra work aside from the small side room. Please plan accordingly, the expectation will be that you take part in 1 of the 2 classes that are going.

**Fall/Winter Holiday Schedule HERE

WOD:

1) AQAP:

10 Squat Clean Thrusters 185/135

8 Squat Clean Thrusters 205/145

6 Squat Clean Thrusters 225/155

4 Squat Clean Thrusters 245/165

2 Squat Clean Thrusters 265/175

Scale as needed. Time cap of 15 minutes.

2) AQAP:

100 Heavy Rope Double-unders

80 Calories Rowed

60 Wall Balls 20/14

40 Power Snatch 75/55

20 Muscle-ups

Scale as needed.

3) 30-20-10 – AQAP:

Strict Handstand Push-up

D-Ball Over the Shoulder 100/70

400m Run

Scale as needed.

4) Pegboard: 7 sets of 1

Rest 90-120 seconds between sets.

5) Paralette Push-ups: 4 sets of 8

Rest 2-3 minutes between sets. Add load as deemed fit.

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