Last day of animal movements (Return back to your comfort zone for a minute). Show us your best break dance routine.

Benchmark Week – Next week, we are celebrating the start of the holiday season with Benchmark Week. We want to know YOUR faves: girls, heroes, standard tests, whatever floats your boat (or rower). Comment with something you want to PR or try for the first time. Karen, you say? Any takers?? (Sorry, no Murph) Comment below or on our FB page.

Speaking of PRs – Check out Trent hitting an all time best on Fran….2:03. #elite

Costume Contest – Not only should you show up in character on Monday (yes, even you, 6AM) but we have a special workout in the works. It may or may not involve a certain cultivar. The most crowd pleasing costume takes home a $100 membership discount.

Warmup
Jump Rope 3 Minutes

10 Minutes – Animal Locomotion – free flow
Work on transitioning from one pattern to another seamlessly. Start slowly and increase speed as you get more comfortable switching back and forth between the various animals. Feel free to work in other crawling patterns you have experience with–spider, crab, dragon, etc.

Lift

Levels 3/4
Take 15 Minutes to work up to a heavy single Deadlift.
Then 6 Minutes E2MOM
2 Deadlifts at 85-90% of today’s heavy single

Level 2
5x
3 Deadlifts at 85% (or add 10-20# to last time)
Rest 30 seconds
30 second Handstand hold

Levels 0/1
5x
5 Kettlebell Sumo Deadlifts (Double KB)
Rest 30 seconds
30 seconds Practice kicking into handstand
60 seconds rest

Conditioning
“Free Ride”

3x AFAP
40 Wall Balls
20 Toes to Bar

L2 – sub kipping knee raise or knees to elbow if necessary
L0/1 – sub bf situps if necessary