*Schedule for this weekend. We are having our Winter Throwdown this weekend. Friday night there will be no 5:45 PM Class. Saturday there will be no classes. Sunday there WILL BE Open Gym.

WOD:

1) 20 minutes EMOTM: Odd, Muscle-ups, Even, 5 Cycled Shoulder-to-Overhead

Pick weights and rep counts you can maintain. The STOH should be done from the floor, the focus should be on Power Cleaning, and going right from the catch into the first rep and no pausing at the Shoulder on any of the following reps.

2) Back Squat: 3 x 3

Warm-up as needed. This is not percentage work, you are just looking to hit 3 Heavy sets of 3. Ret 90-120 seconds between sets.

3) Front Squat: 3 x 3

Warm-up as needed. This is not percentage work, you are just looking to hit 3 Heavy sets of 3. Rest 90-120 seconds between sets.

4) AQAP:

15-12-9-6-3 Power Snatch 95/65

30-24-18-12-6 Wall Ball 20/14

Alternate between the two movements, changing each time you complete a set of a given movement.

5) Reverse Hyper: 4 x 15

Rest 90 seconds between sets. Heavy as possible.

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

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