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
10 Squats

Strength/Skill

3 sets, not for time:

10 Dips
100 meter double arm KB front rack carry
14 Alternating pistols

WOD

3 Rounds for time:

500 Meter row or ski
40 Box step-ups 24/20″

Score = slowest set

Hybrid Conditioning (10:30)

25 Minute ARMAP:

200 Meter Run
100 Foot Waiter Carry
15 Goblet Squats
250 Meter Row
100 Foot Double KB Front Rack Carry
30 V-Ups