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

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

Pre Class:

1) 20 minute EMOTM:

Odd – 3 Squat Cleans 155/105 + 6 Burpee Box Jump Overs 24/20

Even – 15/12 Calories Rowed

Scale as needed to reps/weights you can maintain.

WOD:

2) Halting Push Press: 3 sets of 1

Warm-up as needed. Rest 90-120 seconds between sets. Hold the bottom of the dip for 3 seconds then extend. Build as heavy as possible.

3) Push Press: 3 sets of 2

Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as possible.

4) Jerk: 2 sets of 2 @ 70%, 2 sets of 2 @ 75%, 2 @ 80%, 3 sets of 2 @ 85%

Warm-up as needed. Use blocks or rack. All reps Split. Rest 90-120 seconds between sets.

 5) AQAP:

10-8-6-4-2 Muscle-ups

2-4-6-8-10 Deadlifts 345/225

Extra Work:

6) Strict HSPU: 5 sets of Max Reps

Rest 3 minutes between sets. If you have 20+ reps for multiple sets, work to a deficit.

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

Rest 90-120 seconds between sets. Use stall bar if you’re able to perform them.

8) L-Sit: Accumulate 3 minutes

Keep track of total time and attempts to complete.

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