*No 8:30am Class on Saturday November 4th. Come out and Run the Annandale 5K at 8am with us. Here is the registration link. We will still have class at 9:30am and 10:30am.

Essentials:
A1.
Romanian Deadlift (to just below the knee)
9min to build up to 75% of your 1rm deadlift for a single (NO BELT)
-then-
A2.
3 Sets
Romanian Deadlift x 5-7 reps @85% of A1 (NO BELT)
On the 3min Mark

B.
For Time:
Wall balls x 10 reps
Box Push Up x 15 reps
Wall balls x 20 reps
Box Push Up x 15 reps
Wall balls x 30 reps
Box Push Up x 15 reps
Wall balls x 40 reps
Box Push Up x 15 reps
Wall balls x 50 reps
Box Push Up x 15 reps
*20min Cap

Fitness:
A1.
Sumo Deadlift
9min to build up to 85% of your 1rm deadlift for a single (NO BELT)
-then-
A2.
3 Sets
Sumo Deadlift x 5-7 reps @85% of A1 (NO BELT)
On the 3min Mark

B.
For Time:
Wall balls x 10 reps 20/14
Handstand Push Up x 15 reps
Wall balls x 20 reps 20/14
Handstand Push Up x 15 reps
Wall balls x 30 reps 20/14
Handstand Push Up x 15 reps
Wall balls x 40 reps 20/14
Handstand Push Up x 15 reps
Wall balls x 50 reps 20/14
Handstand Push Up x 15 reps
*20min Cap

Performance:
A1.
Sumo Deadlift
9min to build up to 85% of your 1rm deadlift for a single (NO BELT)
-then-
A2.
3 Sets
Sumo Deadlift x 5-7 reps @85% of A1 (NO BELT)
On the 3min Mark

B.
For Time:
Wall balls x 10 reps 20/14
Deficit Handstand Push Up x 15 reps 10/7.5
Wall balls x 20 reps 20/14
Deficit Handstand Push Up x 15 reps 8/6
Wall balls x 30 reps 20/14
Deficit Handstand Push Up x 15 reps 6/4.5
Wall balls x 40 reps 20/14
Deficit Handstand Push Up x 15 reps 4/3
Wall balls x 50 reps 20/14
Deficit Handstand Push Up x 15 reps 2/1.5
*20min Cap