* Annual Holiday Party is the 30th, check it out HERE

** “Competitors” Open Training Session this Saturday at 10:30 AM, any and all are welcome.

*** WODDOC Seminar February 7th HERE

WOD:

1) Strict Muscle-up: 10 minute EMOTM

Pick reps you can consistently hit. If you don’t have them strict either perform kipping muscle-ups, or assisted strict muscle-ups.

2) Strict Deficit HSPU: 5 sets of 5

Rest 90-120 seconds between sets. Build to largest deficit possible.

3) Bench Press: 3 reps Every 1:30 for 10 sets

Warm-up as needed. Start around 60% of your 1RM Bench Press. Build as heavy as possible. Your final set is to be done at 85% of your 3RM for Max Reps.

 4) Assault Bike: 20 x 1:00 HARD/1:00 EASY

Pay attention to your wattage. You should have a consistent HARD Wattage, and your EASY Wattage should be 50% of that.

5) Sled Drag: 400m

Loading should be moderate. Should be able to perform this at a solid walking pace.

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

Just 7 weeks away, hope we see lots of you sign-up