*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) Halting Jerk: 4 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Hold the bottom of the dip for 2-3 seconds. Build as heavy as deemed fit.

2) Push Press: 3 sets of 5

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit.

3) Football Bar Bench Press w/Pause: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Pause at the chest for 2-3 seconds each rep. Build as heavy as deemed fit.

4) 3-4 rounds @ Zone 2/3:

12-9-6 Strict Handstand Push-up

200m Run

9-6-3 Hang Power Clean + Push Jerk 115/75

250m Row

3-2-1 Rounds of “T2B” Cindy

250m Ski

Perform work that gets you in the 60 minute range. Perform each couplet before moving to the next. All movements should be done unbroken, scale as needed.

5) Weighted Ring Dip Support: Accumulate 2-3 minutes

Load with 20% of your bodyweight.

6) Football Bar Bench Narrow Grip: 100 Reps Empty Bar

Keep track of time and sets to complete.

7) GHD Sit-ups: 5 x :30 ON/:30 OFF

Keep track of reps each round.

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