* 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) Back Squat: 20 minutes build to a Heavy Single

Take any approach you like to this. You could go for a PR, match, our keep it “lighter” at 90%, all depends on what you’re feeling today. Warm-up as needed, rest as needed between sets, take as many sets as needed.

2) Front Squat: 15 minutes build to a Heavy Single

Take any approach you like to this. You could go for a PR, match, our keep it “lighter” at 90%, all depends on what you’re feeling today. Warm-up as needed, rest as needed between sets, take as many sets as needed.

3) 3 rounds – 3 minute AMRAP – 1 minute Rest:

3 Power Snatch 115/75

6 Push-ups

9 Air Squats

Attack each one of these intervals all out. At the start of each new interval start over at Power Snatch #1.

Extra Work:

4) Reverse Hyper: 4 x 15

Rest 90 seconds between sets. Heavy as possible.

5) Double-unders: 10 minutes Practice

If you have a consistent 50 Unbroken Double-unders than work on Triple-unders.

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

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