* Tickets are on sale for the Holiday/Winter Party HERE

** Holiday Schedule HERE

*** Paleo Challenge 2014 HERE

WOD:

1) Snatch: 1 Rep EMOTM for 15 minutes

Starting weight should be 70% of your 1RM, go no heavier than 90% of your 1RM. All reps full Squat.

2) Clean and Jerk: 1 Rep EMOTM for 15 minutes

Starting weight should be 70% of your 1RM, go no heavier than 90% of your 1RM. All reps full Squat and Split Jerk.

3) 8 minute AMRAP:

10 Hang Power Cleans 95/65

10 Burpees

10 Wall Balls 20/14

Extra Work:

4) Hip Thrusts: 4 x 8

Rest 90 seconds between sets. Heavy as possible.

5) Airdyne: 15 x :15 ON/:45 OFF

Max Effort. Record calories each round.

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

Post Results/Thoughts To Comments