* 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) Banded Back Squat: 2-2-2-2-2-2-2-2

Warm-up as needed. Use approximately 50% of your 1RM in Bar Weight, and about 25% in Band Weight. Purple band off a single hook is approximately 25lbs of tension, Orange is about 10lbs. Rest 60 seconds between sets.

2) Front Squat: 2-2-2-2

Rest 90-120 seconds between sets. Heavy as possible.

3) Hang Snatch + 2 Overhead Squats: 5 sets

Warm-up as needed. Establish a maximal set. Your other 4 working sets should be within 80% of your max. Rest 90-120 seconds between sets.

4) Clean + 2 Jerks: 5 sets

Warm-up as needed. Establish a maximal set. Your other 4 working sets should be within 80% of your max. Rest 90-120 seconds between sets.

5) AQAP:

Row 1000m

50 Thrusters 95/65

30 Chest-to-bar Pull-ups

Just like “Jackie” don’t blow yourself up on the row.

6) Reverse Hyper: 3 x 20

Rest 90 seconds between sets. Heavy as possible.

7) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

8) Row: 5 x 500m

Rest 3 minutes between sets. Fast consistent pace is the goal.

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

Post Results/Thoughts To Comments

http://www.youtube.com/watch?v=LR8MnaeYhVs