TUESDAY W.O.D.

PALEO REPORT- Be prepared to talk about your nutrition habits....Including Halloween! This is a chance for us to dial in before the Thanksgiving Holiday is upon us.

Warm Up:

• Mobile Hips/Shoulders
• Quad Position
• Free Foam Roller Element
• Burgener Warm Up x3
• 25 Air Squats with Med Ball Target
• **PULL UP PRACTICE x2 attempts

Buy In:

• One Minute Wall-Sit w/5# Ball   x3

W.O.D.

• Supine Rope Pull Up x5
• Box Jump x7
• Med Ball Throw (over rack) + Burpee chaser x9

**20 minute AMRAP

GOOD LUCK TOMORROW TREY!!! WE WILL MISS YOU....YOU'LL BE BETTER IN NO TIME