* Fall/Winter Schedule Changes/Closings HERE No Evening Class TODAY!

** Winter Throwdown Volunteer Sign-up HERE

WOD:

1) Push Press: 3 reps Every 90 seconds for 15 sets

Start at a moderate weight. Build as heavy as deemed fit.

2) 4 rounds AQAP:

10 Shoulder-to-Overhead 75/53

10 Alternating Front Rack Lunges 75/53

40 Lateral Bar Hops

Extra Work:

3) Hollow Hold: Accumulate 3 minutes

Keep track of total time and attempts to complete.

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

Post Results/Thoughts To Comments