* Fall Clothing Order going in 10/19/15. Read and Order HERE

Pre Class:

1) EMOTM for ALAP:

10 Wall Balls 20/14

10 Burpees

The goal for this piece should be to hit at least 10 rounds. If you can’t hit 10 rounds then scale reps appropriately. At the top end the goal is 20 round, if your each 10 rounds then starting adding 1 Wall Ball and 1 Burpee per round until you can no longer complete the prescribed work in the minute.

 WOD:

2) Snatch + 2 Overhead Squats: 1 Complex Every 1:30 for 8 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

3) Clean + 2 Jerks: 1 Complex Every 1:30 for 8 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

4) 10 minute AMRAP:

10 Toes-to-bar

20 Kettlebell Swings 70/53

40 Double-unders

Extra Work:

5) 5 sets: 5 Pull-ups + 4 Chest-to-bar Pull-ups + 3 Bar Muscle-ups

Rest 2-3 minutes between sets. Scale this up or down for appropriate abilities by adding or subtracting a rep from each movement.

6) Wall Climbs: 25 for time

Range of motion standard is chin touches the wall.

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