* Holiday Schedule HERE

Pre Class:

1) 20 minute EMOTM:

10/8 Cals Assault Bike + 10 Wall Balls 20/14

Both movements on the minute. Scale reps as needed to be able to complete this with around 15 seconds of rest to start. If you fail a round, take a minute off, and adjust reps accordingly.

WOD:

2) Snatch: 20 minute EMOTM

A – Minutes 1-5 @ 70%

B – Minutes 6-10 @ 75%

C – Minutes 11-15 @ 80%

D – Minutes 16-20 @ 80% or heavier

Warm-up as needed. All reps Full Squat. If for whatever reason 80% isn’t there, go back down and hit clean, solid lifts.

3) 7 minute Up Ladder:

3 Strict Handstand Push-ups

3 Squat Snatch 135/95

Workout goes 3+3, 6+6, 9+9, and so on until 7 minutes is up.

Extra Work:

4) Chest-to-bar Pull-ups: 50 for time

No sets smaller than 5 reps. If you don’t have 5 reps unbroken consistently, scale to normal Pull-ups to get the same set size.

5) GHD Sit-ups: 3 sets of 20

Rest 90-120 seconds between sets.

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

Dani and I are doing some work with Danny and super excited about it. Cool listen if you’ve got time.