* Annual Holiday Party is the 30th, check it out HERE

** “Competitors” Open Training Session this Saturday at 10:30 AM, any and all are welcome.

*** WODDOC Seminar February 7th HERE

WOD:

1) Push Press: 3 reps Every 1:30 for 10 sets

Warm-up as needed. Start around 60% of your 1RM Push Press. Build as heavy as possible. Your final set is to be done at 85% of your 3RM for Max Reps.

2) 15 minute AMRAP:

10 Shoulder-to-Overhead 65/45

10 Sumo Deadlift High-pulls 65/45

10 Push-ups

10 Ring Rows

Extra Work:

3) Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets. Add load if able.

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

Just 7 weeks away, hope we see lots of you sign-up