*Winter 2018 Holiday Schedule HERE

WOD:

1) Snatch: Max for Day, 95%, 90%

Warm-up as needed. Rest as needed. No more than 3 misses.

2) Clean and Jerk: Max for Day, 95%, 90%

Warm-up as needed. Rest as needed. No more than 3 misses.

3) Front Squat: 2 @ 75%, 3 sets of 2 @ 80%

Warm-up as needed. Rest 2-3 minutes between sets.

4) AQAP:

100 Double-unders

75 Wall Balls 20/14

100 Double-unders

50 Toes-to-bar

100 Double-unders

25 Hang Power Cleans 155/105

Scale as needed.

5) 3 rounds AQAP:

10 Deadlifts 315/205

15 Strict Handstand Push-ups

25/20 Calories C2 Bike

Scale as needed.

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