* 2014 Evening Class Schedule Change HERE

** New Products/Supplements..A Little Info HERE

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

**** Paleo Challenge 2014 HERE

WOD:

1) Snatch: 15 minutes Build to a Heavy Single

Warm-up up to approximately 60% then start the 15 minutes. These should be Squat Snatches. Take as many attempts as you like, rest as needed.

2) Clean and Jerk: 15 minutes Build to a Heavy Single

Warm-up up to approximately 60% then start the 15 minutes. These should be Squat Clean and Split Jerk. Take as many attempts as you like, rest as needed.

3) “Open 12.3”- 18 minute AMRAP:

15 Box Jumps 24/20

12 Shoulder-to-Overhead 115/75

9 Toes-to-bar

4) Hip Thrusts: 4 x 8

Rest 90 seconds between sets. Heavy as possible.

5) Front Rack Hold: 5 x :30/:30

Heavy as possible.

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

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