231101

Good evening Root Down…

Congratulations to everyone on their efforts during Squatober. I will have class totals tomorrow.

I will be coaching tomorrow at 4:30. See you then!

This months challenge will be in honor of Veteran’s Day.

CHAD

- 1000 Box Step-ups (20)

Reminder: Dues for November are due this week. Thank you!

231101

Recommended Mobility

- PVC Pass through

- Shoulder Circles (15/15)

- Pride Squat (Rig)

- 10 DB Presses (5/5)

Strength

Push Press

7-7-7-7-7

MetCon

10 Min AMRAP

- 12 DB/KB shoulder to overhead (45/35)

- 12 Box Walk Overs with DB/KB

- 12 DB/KB Sumo Deadlifts*

*Bell or end of DB must touch floor.

Score will be heaviest push press and rounds plus reps in MetCon. See you tomorrow. DOWORK!