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

** Holiday Schedule HERE

*** Paleo Challenge 2014 HERE

WOD:

1) 20 minutes EMOTM: Odd, Muscle-ups, Even, Wall Ball 30/20

Wall Balls should not be in excess of 10 reps. If you can’t consistently hit a 20/14 Wall Ball to a 10′ target than work at that weight. Be consistent with you rep count on both movements.

2) Pause Back Squat: 3-3-3

Warm-up as deemed fit. All 3 sets should be heavy, one should be a max effort. Pause 3 seconds in the bottom of each Squat. Rest 90-120 seconds between sets.

3) Front Squat: 10-10-10

Warm-up as deemed fit. One set should be a Max effort, your other two sets should be within 80% of the Max effort. Rest 2-3 minutes between sets.

4) 6 minute Up Ladder:

3 Thrusters 95/65

3 Pull-ups

then 6 + 6, 9 + 9, and so on until 6 minutes is up

Have a goal in mind, be quick with your transitions in the beginning. Through 15 is “Fran.”

5) Reverse Hyper: 4 x 15

Heavy as possible. Rest 90 seconds between sets.

6) Hip Thrusts: 4 x 8

Rest 90 seconds between sets. Heavy as possible.

7) Row: 10 x 250m

Rest 90 seconds between intervals. Fastest consistent pace.

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

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