* The Importance of a Program. Read HERE

** Saturday, September 20th is our 4 Year Anniversary Party. Potluck style, we are providing a pig and a keg.

Class:

1) 5 Box Jumps + 10 Kettlebell Swings: 1 Cycle of Movements Every 2 minutes for 7 sets

You pick the height and weight. Add height or loading through each set as deemed fit.

2) Hang Power Clean: 5 reps Every 2 minutes for 7 sets

Start at a moderate weight, build as heavy as deemed fit. No dropping out wide, maintain proper footwork. No dropping the bar between reps.

3) 8 minute AMRAP:

5 Deadlifts 115/75

10 Ring Rows

20 Wall Balls 14/8

Extra Work:

4) Hollow Position: Accumulate 2-3 minutes

Keep track of total time and attempts to complete.

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

Post Results/Thoughts To Comments