*Due to the Holiday schedule our programming will be slightly altered for the coming week. You can expect to see…

          Monday – Typical Wednesday Programming

          Wednesday – Typical Monday Programming

          Competition – Monday ON, Tuesday OFF, Wednesday-Saturday ON

**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%, 2 @ 80%, 2 @ 85%, 2 @ 90%

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

4a) 0:00 – 7:00 – 7 minute Up Ladder:

3 Ring Dips

3 Deadlifts 275/185

Scale as needed.

4b) 10:00 – 17:00 – 7 minute Up Ladder:

3 Chest-to-bar Pull-ups

3 Shoulder-to-Overhead 155/105

Scale as needed.

4c) 20:00 – 27:00 – 7 minute Up Ladder:

3 Box Jump Overs 24/20

3 Wall Balls 20/14

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