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*** Holiday Schedule HERE

**** Paleo Challenge 2014 HERE

WOD:

1) 3-Position Snatch: 1-1-1-1-1

Warm-up as needed. Rest 90-120 seconds between sets. All reps should be full squat. This should be performed Hi Hang, Above the Knee, and from the Floor. The focus on this should be technique and speed over weight. Only work as heavy as you can hold onto the bar, no dropping it between reps.

2) 3-Position Clean + Jerk: 1-1-1-1-1

Warm-up as needed. Rest 90-120 seconds between sets. All reps should be full squat. This should be performed Hi Hang, Above the Knee, and from the Floor, and finishing with a Split Jerk. The focus on this should be technique and speed over weight. Only work as heavy as you can hold onto the bar, no dropping it between reps.

3) 3 rounds AQAP:

20 Thrusters 35/25

50 Double-unders

Sub for Double-unders is 50 Single-unders and 5 Burpees

Extra Work:

4) Muscle-ups: 10 minutes Practice

Work on any facet of a Ring Muscle-up.

5) Reverse Hyper: 3 x 20

Rest 90 seconds between sets. Heavy as possible.

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

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