*WOD PATHS: An Explanation Of Our New Programming Structure HERE

Pre Class:

1) 20 minutes EMOTM: Odd, Handstand Push-ups, Even, Wall Balls 30/20

Handstand Push-ups work on standard range of motion and work on speed and turnover. No more than 10 Wall Balls/round.

2) Clean and Jerks: 1 rep EMOTM x 10 sets

Full Squat and Split Jerk. Start at around 60% of your 1RM, build as heavy as you like.

Class:

3) AQAP:

500m Row

40 Pull-ups

30 Deadlifts 275/185

500m Row

40 Pull-ups

30 Power Cleans 185/123

500m Row

40 Pull-ups

30 Power Snatch 135/95

Post Class:

4) Ring Dips: 4 sets of 8-15 reps

Ideally strict, if you can’t do them strict, then kip. Rest 2 minutes between sets.

5) Pendlay Row: 4 sets of 8

Rest 90 seconds between sets. Heavy as possible.

6) Sled Drag: 400m

Light. Focus on walking through your heels.

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

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