*Winter 2018 Holiday Schedule HERE

WOD:

1) Snatch: Max for Day, 95%, 90%

Warm-up as needed. Rest as needed. No more than 3 misses.

2) Clean and Jerk: Max for Day, 95%, 90%

Warm-up as needed. Rest as needed. No more than 3 misses.

3) Front Squat: 2 @ 75%, 2 @ 80%, 2 sets of 2 @ 85%

Warm-up as needed. Rest 2-3 minutes between sets.

4) AQAP:

10-20-30-40-50 Kettlebell Swings 70/53

10-10-10-10-10 Burpee Box Jump Overs 24/20

5-5-5-5-5 Bar Muscle-ups

Scale as needed.

5) 3 rounds AQAP:

20/15 Calories Assault Bike

10 Clean and Jerk 185/135

Scale as needed.

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