Author: Jade

*Reminder that there will be some price changes as of 1/1/18 for some members HERE WOD: 1) Muscle Snatch: 3×2 Every 1:00, 4×1 Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM Snatch and build as deemed fit. 2) Power Snatch: 1 Rep Every 1:00 x 7 sets Continue to build loading from the Muscle Snatch. 3) Snatch: 1 Rep Every 1:00 x 7 sets Continue to build loading from the Power Snatch. 4) Every 10:00 x 3 sets: 12 Muscle-ups 21 Overhead Squats 135/95 33 Calories Assault Bike Scale as needed. 5) Rope Pull-ups: 4 sets of 6-8 reps Rest 2-3 minutes between sets. Add load if able. 6) Wide Grip Landmine Row: 3 sets of 30 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Schedule Change for New Year’s Day, there will be Open Gym from 9:00-11:00 AM **Fall/Winter Holiday Schedule HERE ***Reminder that there will be some price changes as of 1/1/18 for some members HERE WOD: 1) Bench Press – Every 2:30: 8 @ 60-70% 8 @ 65-75% 6 @ 75-85% 6 @ 80-90% Pick weights based off of feel. 2) Strict Press – Every 2:30: 5 @ 60-65% 5 @ 65-75% 5 @ 70-80% 5 @ 75-85% Pick weights based off of feel. 3) AQAP: 12 Power Cleans + 8 Hang Squat Cleans + 4 Thrusters 155/105 9 Power Cleans + 6 Hang Squat Cleans + 3 Thrusters 205/145 6 Power Cleans + 4 Hang Squat Cleans + 2 Thrusters 245/165 3 Power Cleans + 2 Hang Squat Cleans + 1 Thruster 275/185 Scale as needed. 4) AQAP: 50/40 Calorie Row 30 Chest-to-bar Pull-ups 100ft Handstand Walk 50 Box Jump…