* Holiday Schedule HERE

WOD:

1) Snatch: 1 Rep Every 1:00 for 15 sets

Start at 60% of your 1RM. Build as heavy as deemed fit. No more than 3 missed lifts.

2) Clean and Jerk: 1 Rep Every 1:30 for 10 sets

Start at 60% of your 1RM. Build as heavy as deemed fit. No more than 2 missed lifts.

3) AQAP:

100/80 Calories Ski Erg

30 Deficit Handstand Push-up 12/8

100/80 Calories Row

30 Muscle-ups

100/80 Calories Assault Bike

30/side Alternating Pistols 35/26

If you’d like to do this workout please plan to come to either the 8:00 AM or 10:30 AM session. There will not be space at 9:15 AM.

4) Rope Pull-ups: 5 sets of 5

Rest 90-120 seconds betweens sets. Strict. Heavy as possible.

5) Sled Drag: 400m

Light. Focus on walking through your heels.

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