* New Products/Supplements..A Little Info HERE

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

*** Holiday Schedule HERE

**** Paleo Challenge 2014 HERE

 WOD:

1) Back Squat: 3 x 3 @ 85-90%

Warm-up as needed. Rest 2-3 minutes between sets.

2) Front Squat: 3 x 3 @ 85-90%

Warm-up as needed. Rest 2-3 minutes between sets.

3) Snatch: 5 sets of 1.1

Warm-up as needed. Rest approx. 2 minutes between sets. This should be 2 full Snatches. Drop the bar in between reps, take up to 10 seconds between reps.

4) Clean and Jerk:  5 sets of 1.1

Warm-up as needed. Rest approx. 2 minutes between sets. This should be 2 full Cleans and 1 Jerk. Drop the bar in between reps, take up to 10 seconds between reps, Jerk the bar only after the 2nd Clean.

5) 10 minute AMRAP:

5 Power Snatch 135/95

10 Handstand Push-ups

15 Toes-to-bar

Substitute for Handstand Push-ups is Dumbbell Strict Press or Stink Bugs

6) Reverse Hyper: 3 x 20

Rest 90 seconds between sets. Heavy as possible.

7) Hip Extension: 8 x :20/:10

Keep track of total reps.

8) Run: 5 x 800m

Rest 3 minutes between efforts. Fastest consistent pace is the goal.

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

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