* 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) 1 and 1/4 Front Squat: 2-2-2-2

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

2) Back Squat: 8-8-8

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

3) 3-Position Snatch: 1-1-1-1-1

Warm-up as needed. Rest 90-120 seconds between sets. All reps should be full squat. This should be performed Hi Hang, Above the Knee, and from the Floor. The focus on this should be technique and speed over weight. Only work as heavy as you can hold onto the bar, no dropping it between reps.

4) 3-Position Clean + Jerk: 1-1-1-1-1

Warm-up as needed. Rest 90-120 seconds between sets. All reps should be full squat. This should be performed Hi Hang, Above the Knee, and from the Floor, and finishing with a Split Jerk. The focus on this should be technique and speed over weight. Only work as heavy as you can hold onto the bar, no dropping it between reps.

5) 3 rounds AQAP:

20 Thrusters 35/25

50 Double-unders

Sub for Double-unders is 50 Single-unders and 5 Burpees

6) Reverse Hyper: 3 x 20

Rest 90 seconds between sets. Heavy as possible.

7) Row: 10 x 500m

Rest 2 minutes between intervals. The goal for this workout is to pick a starting pace, and then drop 1 second off that pace for each round. For instance if my first 500m was a 1:49, I should finish my last one at a 1:40.

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

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