* New Year’s Eve Last Class will be Noon…Closed New Year’s Day

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

WOD:

1) Power Snatch + Hang Snatch: Every 1:30 x 8 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Work within your abilities to not drop the bar between reps.

2) Power Clean + Hang Clean + 2 Jerks: Every 2:00 x 5 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Work within your abilities to not drop the bar between reps.

3) AQAP:

20-16-12-8-4 Push-ups

2-4-6-8-10 Deadlifts 225/155

Extra Work:

4) Kipping Pull-ups: 10 minutes Practice

Work on anything that gets you a Kipping Pull-up, hanging on the bar, Superman/Hollows, Strict Banded Pull-ups, Strict pull-ups, Dumbbell Rows, etc

5) Face Pulls: 5 sets of 20

Rest 90-120 seconds between sets. Focus should be on positioning and activation, not speed.

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