*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/side Single Leg Box Jump

2 – 3/side Kettlebell Windmills

3 – 5 Ball Slams

For the single leg box jumps start low, build as deemed fit. Perform all 5 reps on 1 leg before switching to the other. Windmills start light as well and focus on your positioning of the movement. For Ball Slams go slow, focus on maximum output, throwing the ball as hard as you can. Take 3-5 seconds between each Ball Slam.

2) 21-18-15-12 – AQAP:

Dumbbell Thrusters 25/15

Ring Rows

Extra Work:

3) Sumo Stance Good Morning: 4 sets of 15

Rest 90-120 seconds between sets. Focus on positioning over load.

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