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

** Holiday Schedule HERE

*** Paleo Challenge 2014 HERE

WOD:

1) 20 minutes EMOTM: Odd, HSPU, Even, Pistol Squats

Work on any variation of either movement. If you aren’t proficient in the most basic variations don’t practice a complex one. No more than 5 Pistols/side per round.

2) 12 minutes EMOTM: Snatch Deadlift + Hang Snatch + Snatch

These are all full squat reps. Build as heavy as deemed fit. Starting weight should be around 60-70% of your 1RM Hang Snatch. Build as heavy as you like.

3) 12 minutes EMOTM: Clean Deadlift + Hang Clean + Clean

These are all full squat reps. Build as heavy as deemed fit. Starting weight should be around 60-70% of your 1RM Hang Clean. Build as heavy as you like.

4) 15-12-9-6-3 – AQAP:

Power Cleans 135/95

Burpee Lateral Bar Hops

This should be an unbroken workout, so if this loading is at all heavy for you scale it accordingly. This is meant to rip a hole in your lungs.

5) Good Mornings: 4 x 8

Rest 90 seconds between sets. Heavy as possible.

6) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

7) Airdyne: 4 x 1 mile

Rest 3 minutes. Fastest consistent pace is the goal.

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

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