*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:

1) Snatch + Overhead Squat: Max For Day

Warm-up as needed. Rest as needed between lifts.

2) Clean + Front Squat + Jerk: Max For Day

Warm-up as needed. Rest as needed between lifts.

3) Back Squat: 3RM for Day, 10 @ 61% of 1RM

Warm-up as needed. Rest as needed between lifts.

4) Good Morning: 3 sets of 4 @ 30% of  1RM Deadlift

Rest 90-120 seconds between sets.

5) 21-15-9 – AQAP:

Left Arm Kettlebell Snatch 53/35

Right Arm Kettlebell Snatch 53/35

Chest-to-bar Pull-ups

Scale as needed.

6) 4 rounds AQAP:

20 Alternating Double Kettlebell Front Rack Lunges 53/35

20 Bench Press 135/95

20 Calories Ski Erg

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