* Competitors Training Sessions HERE Reminder there is no 5:45 PM Class Tonight

** Winter Throwdown Volunteer Sign-up HERE

*** Fall/Winter Schedule Changes/Closings HERE

WOD:

1) 3 rounds AQAP:

30 Kettlebell Swings 35/26

30 Burpee Lateral Bar Hops

30 Abmat Sit-ups

Extra Work:

2) Plank Work: 3 rounds

30 seconds each Bird Dog Left + Right, Plank Front, Left, Right. 1 minute Rest.

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

Post Results/Thoughts To Comments