*Winter 2018 Holiday Schedule HERE

WOD:

1) Snatch + Overhead Squat: Max For Day, 95%, 90%

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

2) Clean + Front Squat + Jerk: Max For Day, 95%, 90%

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

3) Back Squat: 3RM for Day, 10 @ 57% of 1RM

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

4) Good Morning: 3 sets of 4 @ 25% of  1RM Deadlift

Rest 90-120 seconds between sets.

5) AQAP:

10-8-6-4-2 Squat Snatch 135/95

30-24-18-12-6 Wall Balls 20/14

Scale as needed.

6) 5 rounds AQAP:

10 Dumbbell Box Step-Overs 70/50 @ 24/20

5 Bar Muscle-ups

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