* Watch Dani, Trevor, Tyler, and Mat at the East Coast Championships live HERE!!!

** This Saturday (25th) the 10:30 AM Class Will  Be Cancelled

*** 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) Snatch: 15 minute Build to a Heavy Single

Spend no more than 15 minutes. Treat this like a competition. Take as much or little rest as needed, take as many attempts as needed. No more than 3 failed attempts in a row.

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

Spend no more than 15 minutes. Treat this like a competition. Take as much or little rest as needed, take as many attempts as needed. No more than 3 failed attempts in a row.

3) Bar Muscle-ups: 10 minutes EMOTM

Pick a rep count you can maintain for all 10 minutes.

4a) 10 minute AMRAP:

5 Power Cleans 185/123

10 Toes-to-bar

15 Burpee Lateral Bar Hops

Rest 5 minutes

4b) 10 minute AMRAP:

10 Shoulder-to-Overhead 135/95

20 Kettlebell Swings 53/35

40 Double-unders

Use weights for these workouts that you can go unbroken on all movements.

5) Superman Position: 3 minutes

Keep track of total time and attempts to complete.

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

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