* Tickets are on sale for the Holiday/Winter Party HERE

** Holiday Schedule HERE

*** Paleo Challenge 2014 HERE

WOD:

1) 20 minutes EMOTM: Odd, Bar Muscle-ups, Even, Pistol Squats

If you don’t have 30 unbroken kipping Pull-ups, then work on Pull-ups instead of Bar MU’s. Work on any variation of the Pistol Squat, no more than 5 reps/side.

2) Snatch: 1 Rep EMOTM for 15 minutes

Starting weight should be 70% of your 1RM, go no heavier than 90% of your 1RM. All reps full Squat.

3) Clean and Jerk: 1 Rep EMOTM for 15 minutes

Starting weight should be 70% of your 1RM, go no heavier than 90% of your 1RM. All reps full Squat and Split Jerk.

4) 8 minute AMRAP:

10 Hang Power Cleans 95/65

10 Burpees

10 Wall Balls 20/14

Weights are light here, so your focus should be on keeping transition times down.

5) Weighted Front Plank: 3 x 1 minute

Rest 60 seconds between sets. Heavy as possible.

6) Airdyne: 15 x :15 ON/:45 OFF

Max effort. Record calories each round.

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

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