* Fall/Winter Schedule Changes/Closings HERE

** Winter Throwdown Volunteer Sign-up HERE

Pre Class:

1) Football Bar Bench Press Wide Grip: 5 @ 60%, 5 @ 70%, 2×5 @ 75%

Warm-up as needed. Rest 90-120 seconds between sets.

2) Strict Press: 5 @ 65%, 5 @ 70%, 5 @ 75%

Warm-up as needed. Rest 90-120 seconds between sets.

3) Ring Dips: 4 sets of 4

Heavy as possible. Rest 90-120 seconds between sets.

WOD:

4) Power Snatch: 1 Rep EMOTM x 15 sets

Warm-up as needed. Work at 60% and up. Build as heavy as deemed fit.

5) Power Clean + Push Jerk: Establish a 1RM

Warm-up as needed. Work at 60% and up. Build as heavy as deemed fit.

6) 3 rounds AQAP:

20 Toes-to-bar

30 Kettlebell Swings 53/35

75 Double-unders

Extra Work:

7) GHD Sit-ups: 3 sets of 30

Rest 90 seconds between sets.

8) Dumbbell Floor Press: 3 sets of 15

Heavy as possible. Rest 90-120 seconds between sets.

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

Post Results/Thoughts To Comments