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*** Holiday Schedule HERE

**** Paleo Challenge 2014 HERE

WOD:

For athletes following the competitors programming. Dani and Jade are currently gone, the gym won’t be open until the normal 12:30-1:00. Please plan appropriately, the gym will stay open until around 11:30 AM.

1) Snatch: 15 minutes build to a Heavy Single

These should be Squat Snatches. Warm-up to approx. 60% and then start your 15 minutes. Use 15 minutes and only 15 minutes. Take as many attempts as needed, rest as needed.

2) Clean and Jerk: 15 minutes build to a Heavy Single

These should be Squat Clean and Split Jerk. Warm-up to approx. 60% and then start your 15 minutes. Use 15 minutes and only 15 minutes. Take as many attempts as needed, rest as needed

3) 4 rounds AQAP:

10 Shoulder-to-Overhead 135/95

20 Deadlifts 135/95

30 Wall Balls 20/14

40 Double-unders

Sub for Double-unders is 100% in Single-unders and 50% in Tuck Jumps.

4) Weighted Front Plank: 3 x 1 minute

Heavy as possible. Rest 1 minute between sets.

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

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