* Holiday Schedule HERE

** Paleo Health and Wellness Challenge Starts 1/4/16

WOD:

1) Snatch: 1 Rep Every 1:00 x 15 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat.

2) Clean and Jerk: 1 Rep Every 1:30 x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split.

3) 12 minute EMOTM:

Odd Movement – 20/15 Cals Assault Bike

Even Movement – 2 Legless Rope Climbs 15ft

Scale reps as needed to something you can hit for all 6 rounds.

4a) @ 0:00 – 3 rounds AQAP:

21 Squat Cleans 95/65

7 Muscle-ups

Rest Until

4b) @ 20:00 – 3 rounds AQAP:

500m Row

15 Strict Handstand Push-ups

Keep track of total times for each piece. If you’re planning to do this at CVCF please come to either the 8:00 AM or 10:30 AM class time. There will not be space at 9:15 AM.

5) Strict Toes-to-bar: 4 sets of 6-10 reps

Rest 90-120 seconds between sets.

6) Strict Pull-ups: 50 for time

Keep track of total time and attempts to complete. No Singles.

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