* 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 95/65

10 Sumo Deadlift High-pulls 95/65

10 Push-ups

10 Pull-ups

Extra Work:

3) GHD Sit-ups: 3 sets of 10-20 reps

Rest 90-120 seconds between sets.

4) Assault Bike: 10 x 1:00 HARD/1:00 EASY

Pay attention to your wattage. You should have a consistent HARD Wattage, and your EASY Wattage should be 50% of that.

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