<—- Nick. Because lunging without a weight above your head is a waste of time.

Just a reminder folks, we are only going to be running a Noon WOD on Friday, Remembrance Day. It will be a Hero WOD. I will be placing a number of Heros into a hat. We will draw Heros and do the one that remains in the hat. Let me know if there is one you want to see. So far: Murph, Nutts, Bradshaw.

If you are worried about a Hero, no need. We will scale as necessary. Whether it is in weight or the number of reps/rounds. We’ll get you through it. šŸ˜‰

Have you seen the latest video yet? Awesome Don. Thank you very much for the time and efforts!

Today’s Workout:

5 Sets of:

Max Effort Hand Stand Hold

rest 60 sec

Max Effort Ring Dips

rest 60 sec

Max Effort L-Sit



3 rounds for time of:

30 Box Jump (24 in.)s

30 Kettlebell Swings 44 lbs

12 Pull-ups

Post total time.