*A quick heads up for everyone. Dani and I will be leaving town next Monday, the 3rd for our wedding. In addition to us, two of our coaches will also be out of town. We’ve been able to keep almost all of our classes scheduled. With that being said, for those who have started coming in at off hours to train, please be mindful this will not be an option. The gym will be locked and closed most of the large gaps in class times, so PLEASE come train when classes are going on.

**Winter 2018 Holiday Schedule HERE

WOD:

Session A:

1) 3 Muscle Clean + 3 Tall Clean: 3 sets @ Light > Moderate

Rest 90-120 seconds between sets. Use this as warm-up.

2) Jerk – 15 minute EMOTM:

Minutes 1-5 – 1 @ 70%

Minutes 6-10 – 1 @ 72%

Minutes 11-15 – 1 @ 74%

Warm-up as needed. All reps are Split Jerk.

3) Power Clean – 9 minute EMOTM:

Minutes 1-3 – 1 @ 70%

Minutes 4-6 – 1 @ 72%

Minutes 7-9 – 1 @ 74%

Warm-up as needed.

4) Good Morning: 3 sets of 4 @ 25% of 1RM Deadlift

Rest 90-120 seconds between sets.

5) D-Ball Bench Press: 3 sets of 30 reps

Rest 2-3 minutes between sets.

6) Barbell Overhead Hold: 8 x :20 ON/:10 OFF @ 135/95

Scale as needed.

Session B:

1) Row: 3 x 5000m

Rest 5 minutes between sets. Maintainable consistent paces across all 3 sets.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE