*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) 21 minute EMOTM:

1 – 5 Deficit Deadlifts

2 – 10 Alternating D-Ball Lunges

3 – 30 second Active Bar Hang

For the Deadlift stand on a plate 1-2″ thick. Start around 60% of your 1RM and build as heavy as deemed fit. Pick a weight for the lunges that you can maintain for all 7 sets. If you can’t hang for 30 seconds unbroken, scale to a maintainable time.

2) 12 minute AMRAP:

12 Wall Balls 14/8

9 Knees-up

6 Ball Slams 40/30

Extra Work:

3) Strict Pull-ups: 10 minute EMOTM

Pick a rep count you can maintain for all 10 sets. Use assistance/loading as deemed fit.

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