*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) 0:00 – 10:00 – Zone 2/3:

Row/Bike/Ski/Run

Perform at a moderate pace, you should be breathing, but able to hold a light conversation.

2) 11:00-32:00 – 21 minute EMOTM:

1 – 8 Double Bent Over Dumbbell Rows

2 – 5-10 Push-ups/Ring Push-ups/Ring Dips

3 – 30 second Overhead Plate Hold Flutter Kicks

Pick weights, output, movements, you can maintain for all 7 sets.

3) 32:00 – 41:00 – 3 rounds for Max Reps:

1 minute Row/Bike/Ski/Run

1 minute Dumbbell Shoulder-to-Overhead

1 minute Abmat Sit-ups

Use the same loading you used for the Bent Over Dumbbell Rows

Extra Work:

4) Ring Dip Support: Accumulate 2-3 minutes

Keep track of time and attempts to complete.

5) Farmers Carry: 400m

Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete.

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