* New Updates Paleo Challenge 2014 HERE

** 2014 Evening Class Schedule Change HERE

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

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

WOD:

1) 20 minutes EMOTM: 5 minutes 4 Jerk Balances, 5 minutes 3 Halting Jerks, 10 minutes 2 Jerks

This is all done from the rack. You should start with a relatively light weight with the Jerk Balances, add weight as deemed fit throughout the lifts. There are no transition periods in this, the whole thing should take only 20 minutes.

2) 3 rounds AQAP:

10 Deadlifts 275/185

20 Toes-to-bar

30 Wall Balls 20/14

Extra Work:

3) Double Kettlebell Overhead Squat: 10 minutes Practice

Work on any facet of this. If you can’t do this because of mobility, then spend 10 minutes working on your mobility.

4) Hip Thrusts: 4 x 8

Rest 90 seconds between sets. Heavy as possible.

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

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