* 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) 20 minutes EMOTM: Odd, Chest-to-bar Pull-ups, Even, Wall Balls

No more than 10 reps of either movement. Go with a heavy Wall Ball if you’re a BOSS at normal Wall Balls.

2) Back Squat: 5-5-5

Warm-up as needed. Rest 90-120 seconds between sets. All sets should be at 80% or heavier.

3) Front Squat: 3-3-3

Warm-up as needed. Rest 90-120 seconds between sets. All sets should be at 80% or heavier.

4) 21-15-9 – AQAP:

Power Cleans 155/105

Box Jumps 30/24

Keep this workout fast, 4-7 minutes, don’t go too heavy on the Power Cleans.

5) Reverse Hyper: 4 x 15

Rest 90 seconds between sets. Heavy as possible.

6) Sled Drag: 400m

Light. Focus on consistent movement, walking heel-to-toe.

7) Run: 4 x 800m

Rest 3 minutes between intervals.

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

http://www.youtube.com/watch?v=Ocwg71bElnc