* Fall/Winter Schedule Changes/Closings HERE Open GYM from 7 AM-Noon Today

** Winter Throwdown Volunteer Sign-up HERE

WOD:

1) Deadlift: 7 sets of 2

Warm-up as needed. Rest 2-3 minutes between sets. Sets should be heavier than last week.

2) 21-15-9 – AQAP:

Front Squats 65/45

Burpee-to-target

Ring Rows

Extra Work:

3) Hip Extension: 3 sets of 20

Rest 90 seconds between sets. Add load if able.

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

Post Results/Thoughts To Comments