*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) Behind the Neck Jerk: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Performed in your Jerk Grip. Build as heavy as deemed fit.

2) Jerk Recovery: 3 sets of 3 @ 100%>

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

3) Close Grip Bamboo Bar Bench Press: 4 sets of 8

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

4) Performed @ Zone 2/3:

10 minutes Row for Calories

10 minutes Medball Box Step-ups 30/20 @ 20″

10 minutes Ski for Calories

10 minutes 1 Squat Clean Every 10 seconds @ 45-55%

10 minutes Bike for Calories

10 minutes 100ft Hand-over-Hand Sled Pull + Push Back

Work for maintainable paces across all 6 pieces.

5) Sandbag Deadlift: 3 sets of 8

Rest 2-3 minutes between sets. Deadlift up to the bear hug/carry position, drop the bag and repeat. Build as heavy as deemed fit.

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

Rest 2-3 minutes between sets. Pick a rep count you can maintain for all 4 sets. If you can do 4×20 without issue, add loading.

7) Abmat Sit-ups: 100 Reps

Keep track of time and attempts to complete.

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