*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) Back Squat – Every 2:30:

8 @ 60-70%

8 @65-75%

6 @ 75-85%

6 @ 80-90%

Warm-up as needed. Pick weights based off of feel. Use past weeks for reference points.

2) Front Squat – Every 2:30:

5 @ 65-75%

5 @ 70-80%

5 @ 75-85%

5 @ 80-90%

Pick weights based off of feel. Use past weeks for reference points.

3) 50-40-30-20-10 – AQAP:

Russian Kettlebell Swings 70/53

Air Squats

Extra Work:

4) Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets.

5) Sled Drag: 400m @ Bodyweight

Scale loading if you can’t move continuously.

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