* New Updates Paleo Challenge 2014 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) Snatch: 15 minutes build to a Heavy Single

Warm-up to approximately 60%. Start your 15 minutes then. No more than 3 misses at a single weight.

2) Clean: 15 minutes build to a Heavy Single

Warm-up to approximately 60%. Start your 15 minutes then. No more than 3 misses at a single weight.

3) 20 minute AMRAP:

1 Rope Climb 15ft

10 Kettlebell Swings 70/53

15 Shoulder-to-Overhead 95/65

Sub for Rope Climb is 5 Pull-ups.

4) Good Mornings: 5 x 6

Rest 90 seconds between sets. Heavy as possible.

5) Pendlay Rows: 3 x 10

Rest 90 seconds between sets. Heavy as possible.

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

Post Results/Thoughts To Comments

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