* Your First Competition HERE

** 2014 Evening Class Schedule Change HERE

*** New Products/Supplements..A Little Info HERE

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

WOD:

1) Back Squat: 1-1-1-1-1-1-1

Rest 90-120 seconds between sets. Don’t max out. All heavy singles, all sets within 80% of your 1RM.

2) Front Squat: 10-10-10

Rest 3 minutes between sets. Heavy as possible.

3) Snatch + Hang Snatch + Overhead Squat: 5 sets

Rest 90-120 seconds between sets. Work as heavy as possible. No dropping the bar between any reps.

4) Clean + Hang Clean + Front Squat: 5 sets

Rest 90-120 seconds between sets. Work as heavy as possible. No dropping the bar between any reps.

5) 10, 9, 8…3, 2, 1 – AQAP:

Thrusters 135/95

30 Double-unders

Perform the prescribed number of Thrusters with 30 Double-unders in between each set.

6) Reverse Hyper: 3 x 20

Rest 90 seconds between sets. Heavy as possible.

7) Row: 5 x 250m

Max Effort. Rest 3 minutes between intervals.

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

Post Results/Thoughts To Comments

http://www.youtube.com/watch?v=rgu4-VO2dSo