Squad WOD
AMRAP 25 w/ Partner – Split Reps Any Way
50 Calorie Bike (FX: 35)
50 Kettlebell Swings (24/16) (FX: 16/12)
50 Wall Balls (20/14) (FX: 14/10)
50 Calorie Ski (FX: 35)
50 Sit-Ups
50 Box Jump Overs (24/20) (FX: Get Overs)

Conditioning
3 Rounds for Time:
800m Run (FX: 600m)
50′ Double Dumbbell Lunge (Traps) (RX+: Double Kettlebell Front Rack)
500/400m Row (FX: 400/300m)
50′ Double Dumbbell Lunge (Traps) (RX+: Double Kettlebell Front Rack)
*30:00 Cap
*Weights: (50/35) (FX: 35/20) (RX+: 24/16)

Cooldown
EMOM 6
1-2) Hip Flexor Lunge
3-4) Single Leg Forward Fold
5-6) Lacrosse Ball Mash Glutes

*1:00 each side!

Join us for our Fall Social!
Wine tasting at Dominion Wine & Beer!
Where: Dominion Wine and Beer, 107 Rowell Ct, Falls Church
When: Saturday, November 16th, 6:30 – 8:30 PM
What to expect: We will be tasting and enjoying 4 different glasses of wine, paired with a buffet of food in the comfort of a heated tent! You are welcome to eat and drink, or just eat! There is also a beer garden for those interested in beer.

Wine & Food: $80/person
Food only: $35/person

Sign-Up Here!

DEADLINE TO RSVP: Wednesday, November 13th

Strength
Every 2:00, 4 Rounds
1) 12-15 Dumbbell Bench Press
2) 12-15 Pull-Ups (FX: 8-10 OR Banded Strict Pull-Ups) (RX+: Chest to Bar Pull-Ups)

Conditioning
AMRAP 6 w/ Partner
Max Calorie Bike

Rest 2:00

AMRAP 6 w/ Partner
Max Calorie Ski
*Score: Average Total Calories/person

Work on your core strength and mobility at Core-Flex! Tonight at 5:45 PM!

Strength
Every 2:00, 8 Sets
1 Hang Power Snatch + 1 Power Snatch
1-3) 60-65%
4-6) 65-70%
7-8) 70-75%
*Hold onto the bar b/t reps

Conditioning
AMRAP 10
250/200m Row
75 Double Unders (FX: 50 OR Single Unders)
15 Hang Power Snatch (75/55) (FX: 55/35)
*RX Min: 3 Rounds

Strength
Every 3:00, 4 Sets
5 Front Squats (65, 70, 75, 80%)

Superset Accessory (3+ out of 4)
10 Weighted Wrist Rotations

Conditioning
For Time:
24-18-12-6 Burpees Over Bar
12-9-6-3 Cleans – Ascending Weights
*RX: (135/95), (185/125), (205/145), (225/155)
*RX+: (135/95), (185/125), (225/155), (275/185)
*FX: (95/65), (135/95), (155/105), (165/115)
*14:00 Cap