*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) AQAP:

800m Run/1000m Row/1000m Ski/2000m C2 Bike/2400m Assault Bike

100 Wall Balls 20/14

800m Run/1000m Row/1000m Ski/2000m C2 Bike/2400m Assault Bike

75 Box Jump Overs 24/20

800m Run/1000m Row/1000m Ski/2000m C2 Bike/2400m Assault Bike

50 Pull-ups

800m Run/1000m Row/1000m Ski/2000m C2 Bike/2400m Assault Bike

25 Burpees

Extra Work:

2) Single Arm Dumbbell Row: 4 sets of 15/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

3) Band Pull Aparts: 100 Reps

Switch between over and underhand every 10 reps. Focus on positioning, not speed.

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