Indoor/Outdoor where temps allow Please do not park in the lot
November Clothing & Food Drive!
For the month of November we will be collecting food and clothing for the Pine Street Inn! The Pine Street Inn needs new clothing the most as we approach winter and cold weather, but food donations are also welcome and necessary! Donation boxes can be found in front of the main desk – the most needed items that will be accepted include:
The most needed and suggested food items can be found below. Thank you in advance for any help it is greatly appreciated!
Warm Up
2 Rounds
15|10 Cal Bike/Ski
10 Step Ups
10 Scap Push Ups**
10 Ring Rows
**Rd 2 – Push Ups
Mobility
Hamstring Stretching
Lat Stretching
Accessory
Group 1:
2 Rounds
50’ SB Carry
5 Burpees Over Sandbag
Group 2:
2 Rounds
5 High Ring Swings
5 Low Ring Transitions*
*ADV – 2|1 Strict Ring Muscle Up
WOD
EMOM6
4 Sandbag Over the Shoulder 140|90
4 Hug Squats
Rest 1 Minute and Rotate
EMOM6
12|8 Calorie Ski
Rest 1 Minute and Rotate
EMOM6
6 DB Burpee Step-ups 2×50|35
(3 each leg)
Rest 1 Minute and Rotate
EMOM6
12|8 Calorie Bike
Rest 1 Minute and Rotate
EMOM6
5|3 Ring Muscle-ups*
* Ring Dips Scale
Descending EMOM
9-8-7-6-5-4
Level 2- 9|6 Cals Bike & Ski, 40|25 DB, 100|70 SB
Level 1- 7|4 Cal Bike & Ski, 30|15 DB, 70|30 SB
ADV – 15|10 Cal Bike & Ski, 70’s|50’s, 6+6 on the stones
Extra Work
Wodapalooza Team Qualifier WOD 7
3 Rounds
3 Minute AMRAP
-Buy In-
99 Double Unders
33 Wall Balls* 20|14
AMRAP
Box Step Overs 50’s|35’s
Rest 1 Minute and Repeat
Intermediate –
66 Double Unders
22 Wall Balls
*ladies 9ft, men 10ft