*Schedule for this weekend. We are having our Winter Throwdown this weekend. Friday night there will be no 5:45 PM Class. Saturday there will be no classes. Sunday there WILL BE Open Gym.

WOD:

1) 20 minutes EMOTM: Odd, Bar Muscle-ups, Even Alternate Rounds Box Jumps 24/20/Pistol Squats

Work a rep count you can maintain for all the rounds. Work on any Pistol variation.

2) Snatch: 1.1 Every 90 seconds for 8 sets

These reps are all full squats. This is a double, but not touch-and-go. Hit your first rep, drop the bar, take up to 10 seconds to reset and hit your second rep. Start at around 60-70% of your 1RM. Add weight as deemed fit.

3) Clean and Jerk: 1.1 Clean + 1 Jerk Every 90 seconds for 8 sets

These reps are all full Squats and a Split Jerk. This is a double, but not touch-and-go. Hit your first rep, drop the bar, take up to 10 seconds to reset and hit your second rep, hit 1 Jerk after your 2nd Clean. Start at around 60-70% of your 1RM. Add weight as deemed fit.

4) 8 minute AMRAP:

10 Chest-to-bar Pull-ups

20 Kettlebell Swings 70/53

40 Double-unders

Sub for Double-unders is 40 Single-unders and 20 Tuck Jumps

5) L-Sit: Accumulate 2 minutes

Keep track of total time and attempts to complete.

6) Airdyne: 10 x 20/15 Calories

Rest 90 seconds between sets. Max effort.

For results post detail weights, reps, times, etc. for all work completed.

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