9/10am only 11/11/19

Veterans Day, we will be open for 9am and 10am (weekend schedule) only. 

WOD for 11/4/19

Complete 3 rounds (try to go unbroken): •20 second Side Plank Toe Tap (each side) •20 second Side Plank Rotations (each side) •60 second Prone Plank 

3-4 sets of: •10 Ring Rows (feet elevated if too easy) •8-12 Barbell Rollouts (use #15 plates on bar) 

Complete as many rounds as possible in 4-minutes: •Buy in 15/20 Calorie Bike/Row/Ski Erg (cap at 1:40) Then, complete as many rounds with the remaining time of: •6 Burpees to plate 45/25 12 Wall Balls #14-10'/20-10' 24 Double Unders **Rest 2-minutes before starting Part B.** 

Complete as many rounds as possible in 6-minutes: •Buy in 15/20 Calorie Bike/Row/Ski Erg (cap at 1:40) Then, complete as many rounds as possible with the remaining time: •8 Burpees to plate •16 Wall Balls •32 Double Unders **Rest 3-minutes before starting Part C.** 

Complete as many rounds as possible in 9-minutes: •Buy in 15/20 Calorie Bike/Row/Ski Erg (Cap at 1:40) The complete as many rounds as possible with the remaining time: •10 Burpees to plate •20 Wall Balls •40 Double Unders 

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