* Tickets are on sale for the Holiday/Winter Party HERE

** Holiday Schedule HERE

*** Paleo Challenge 2014 HERE

WOD:

1) Back Squat: 3 x 5 @ 80%

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

2) Front Squat: 3 x 5 @ 80%

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

3) Snatch Complex: 1-1-1-1-1-1-1

One complex consists of 1 Hang Snatch, 1 Snatch, 1 Snatch Balance, and 1 Overhead Squat. If you don’t have the overhead mobility for a full OHS than your complex becomes 1 Hang Power Snatch, 1 Power Snatch, and 2 Snatch Push Press. Warm-up as needed. Rest 90-120 seconds between sets. Build to a max effort.

4) Clean and Jerk Complex: 1-1-1-1-1

One complex consists of 1 Power Clean, 1 Hang Clean, and 2 Jerks. Warm-up as needed. Rest 90-120 seconds between sets. Build to a max effort.

5) 21-15-9 – AQAP:

Squat Cleans 135/95

Chest-to-bar Pull-ups

Sub for C2B is normal Pull-ups

6) Reverse Hyper: 3 x 20

Rest 90 seconds between sets. Heavy as possible.

7) L-Sit: Accumulate 2 minutes

Keep track of total time and attempts.

5) Row: 6 x 750m

Rest 2 minutes between intervals. Fastest consistent pace is the goal.

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

Post Results/Thoughts To Comments

http://www.youtube.com/watch?v=YyYV0TBY3rU