*A quick heads up for everyone. Dani and I will be leaving town next Monday, the 3rd for our wedding. In addition to us, two of our coaches will also be out of town. We’ve been able to keep almost all of our classes scheduled. With that being said, for those who have started coming in at off hours to train, please be mindful this will not be an option. The gym will be locked and closed most of the large gaps in class times, so PLEASE come train when classes are going on.

**Winter 2018 Holiday Schedule HERE

WOD:

Session A:

1) 3 Muscle Snatch + 3 Tall Snatch: 3 sets @ Light > Moderate

Rest 90-120 seconds between sets. Use this as warm-up.

2) Snatch – 15 minute EMOTM:

Minutes 1-5 – 1 @ 70%

Minutes 6-10 – 1 @ 72%

Minutes 11-15 – 1 @ 74%

Warm-up as needed. All reps full Squat.

3) Snatch Pull: 4 sets of 2 @ 110%, 2 @ 90%

Rest 90-120 seconds between sets. Reset on the floor between reps. Use straps if you need them/have them.

4) Front Squat: 2 @ 80%, 2 @ 85%, 2 sets of 2 @ 90%

Rest 2-3 minutes between sets.

5) Belt Squat Machine Marching: 8 x :20 ON/:10 OFF

Perform @ your Bodyweight.

6) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

Session B:

1) Legless Rope Climb: 3 sets of 5

Rest 2-3 minutes between sets. Perform these sets for time.

2) Supinated Strict Chest-to-bar Pull-ups: 5 sets of 8 Reps

Rest 2-3 minutes between sets. Add load/assistance as needed to perform in unbroken sets.

3) 2 sets of: Max Single Arm Dumbbell Rows @ 70/50 + 50/35 + 35/25

Rest 3 minutes between sets. Perform all 3 reps on 1 arm then switch to other. Keep it strict.

4) 5 minute AMRAP:

21 Dumbbell Squat Cleans 50/35

100 Double-unders

15 Dumbbell Squat Cleans 50/35

Max Burpees

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