* 2014 Evening Class Schedule Change HERE

** 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) Pause Back Squat: 4 x 2

Rest 90-120 seconds between sets. 3 second pause in the hole. Build as heavy as possible.

2) Pause Front Squat: 4 x 2

Rest 90-120 seconds between sets. 3 second pause in the hole. Build as heavy as possible.

3) Snatch + 2 Snatch Balance: 1-1-1-1-1

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

4) Clean + 2 Jerks: 1-1-1-1-1

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

5) 7 minute AMRAP:

10 Wall Balls 20/14

10 Pull-ups

Focus of this workout need to be using your motor, go at it, no resting.

6) Reverse Hyper: 3 x 20

Rest 90 seconds between sets. Heavy as possible.

7) Superman Hold: Accumulate 3 minutes

Keep track of total time and attempts to complete.

8) Row: 2 x 3K

Rest 4 minutes between intervals. Both should be hard efforts.

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

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