*Power Dot will be demoing their products Tuesday, the 17th in the evening.

**Fall/Winter Holiday Schedule HERE

WOD:

1) 21 minute EMOTM:

Station 1 – 5/side Single Leg Kettlebell Deadlifts

Station 2 – 30 seconds of Goblet Box Step-ups 20″

Station 3 – 30 seconds Double Front Rack Bottoms Up Kettlebell Hold

Pick loading that you can maintain across all movements. The focus of this session should be on movement quality, positioning, activation, etc.

2) 21-15-9 – AQAP:

D-Ball Over the Shoulder 70/50

Burpees

Extra Work:

3) Handstands: 10 minutes Practice

Work on any facet of a Handstand Hold/Walk.

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