*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:

1 mile Run

100 Pull-ups

200 Abmat Sit-ups

300 Alternating Lunges

1 mile Run

Partition the Pull/Sit-up/Lunge however you’d like, 5-10-15 x 20, 10-20-30 x 10, etc.

Extra Work:

2) Bar Dips: 4 sets of 5-8 reps

Rest 90-120 seconds between sets. Add loading/assistance as deemed fit.

3) Double Kettlebell Overhead Carry: 400m

Use a weight you can carry at least 100m to start.

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