This year’s chili cook off is 11/8 at 3:30pm. Register your chili at the gym!

Warm-up

2:00 bike, row, ski

3 Sets:

10 Walking lunges
20 Banded pull aparts
:30 Jump rope

Strength/Skill

3 sets, not for time:

10 Ring push-ups
100 meter single arm KB front rack carry
10 Alternating pistols

WOD

4 Rounds for time:

10 Front squats 135/95
10 Burpees
40 Double-unders

Hybrid Conditioning(10:30)

Every 5 minutes, for 30 minutes:

Station 1: 800 Meter Run
Station 2: 20/15 Calorie Row + 150 Foot Farmer Carry + 100 Foot Body weight Walking Lunge