* Holiday Schedule HERE

** Paleo Health and Wellness Challenge Starts 1/4/16

Pre Class:

1) 20 minute EMOTM:

Odd – 10 Box Jump Overs 24/20 + 10 Kettlebell Swings 70/53

Even – 20/15 Calories Rowed

Scale as needed to get output that you can maintain for all 10 rounds.

WOD:

2) Clean + Front Squat + Jerk: 3 Cycles of 1+1+1 @ 75%, 1+1+1 @ 80%, 1+1+1 @ 85%

Warm-up as needed. Percentage based off of your 1RM Clean and Jerk. Rest 2-3 minutes between lifts.

3) Clean Deadlift: 3 @ 90%, 3 @ 95%, 2 @ 100%

Warm-up as needed. Percentage is of your 1RM Clean. Use straps if you need them/have them.

4) AQAP:

100 Double-unders

Then…

50-35-20 Wall Balls 30/20

30-20-10 Toes-to-bar

Then…

100 Double-unders

Extra Work:

5) Bar Pull-Overs: 4 sets of 3-5 reps

Rest 90-120 seconds between sets.

6) Deficit Handstand Push-ups: 30 for time

You chose whether to kip or go strict, and the deficit. Keep this in the 3-6 minute range.

7) Rope Pull-ups: 50 for time

No Singles. Keep track of total time and attempts to complete.

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