* This Saturday (25th) the 10:30 AM Class Will  Be Cancelled

** 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: 20 Rep

Warm-up as needed. Ball Park weight to go for is around 70% of your 1RM. This should be one and done. Would rather see you get 16 reps, and fail, then hit 20 and feel like you’ve got 3-4 reps more in the tank.

2) Pause Front Squat: 2-2-2-2-2

These should be no bounce, hold the bottom position for 3 seconds. Rest 90-120 seconds between sets.

3) Snatch 1.1.1: 5 sets

Warm-up as needed. These should be full Squat Snatches. This is a set of 3 with a drop in between each rep, take approximately 5-10 seconds to rest between each rep. Build as heavy as possible. Rest 2 minutes between sets.

4) Clean 1.1.1: 5 sets

Warm-up as needed. These should be full Squat Cleans. This is a set of 3 with a drop in between each rep, take approximately 5-10 seconds to rest between each rep. Build as heavy as possible. Rest 2 minutes between sets.

5) 3 rounds AQAP:

20 Pull-ups

20 Box Jumps 24/20

20 Front Squats 95/65

Work with weights/heights you can move quick on, this should be a sub 10 minute workout.

6) Reverse Hyper: 3 x 20

Rest 90 seconds between sets. Heavy as possible.

7) Row: 10 x :40 ON/:20 OFF

Keep track of total meters.

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

Post Results/Thoughts To Comments