*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:

12 Snatches 185/135

9 Snatches 205/145

6 Snatches 225/155

Rest 5 minutes

9 Snatches 225/155

6 Snatches 245/165

3 Snatches 265/175

All reps full Squat. Scale as needed.

2) 3 rounds AQAP:

400m Run

21 Kipping Handstand Push-ups

12 Power Cleans 155/105

Scale as needed.

3) AQAP:

21 Muscle-ups

18 Alternating Dumbbell Snatch 100/70

15 Calories Assault Bike

12 Burpee Pull-ups

9/side Single Arm Dumbbell Shoulder-to-Overhead 100/70

6 Rope Climbs 15ft

3 Deadlifts 455/305

Scale as needed. Break up the Dumbbell Push Press however you like.

4) Handstand Walk: 50ft Every 1:00 x 10 sets

Focus should be on moving unbroken and fast.

5) Tempo Ring Push-ups: 6 sets of 6

Rest 2-3 minutes between sets. 3 second descent, then fast drive up. Add load if deemed fit.

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