*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) Snatch: 20 minutes to build to a Heavy Single

Rest as needed, take as many attempts as needed, all reps should be full squat. Build as heavy as possible.

2) Clean and Jerk: 20 minutes to build to a Heavy Single

Rest as needed, take as many attempts as needed, all reps should be full Squat and Split Jerk. Build as heavy as possible.

3) 7 minute Up Ladder:

3 Dumbbell Thrusters 50/35

3 Toes-to-bar

6 Dumbbell Thrusters 50/35

6 Toes-to-bar

and so on until 7 minutes is Up

Extra Work:

4) Reverse Hyper: 3 x 20

Rest 90 seconds between sets. Heavy as possible.

5) Row: 2 x 3K

Rest 4 minutes between intervals.

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

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