* This Saturday (25th) the 10:30 AM Class Will  Be Cancelled

** 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 minute EMOTM: Odd, Chest-to-bar Pull-ups, Even, Pistol Squats

No more than 10 reps total of either movement. If you’ve got normal Pistols down cold work on a variation, weighted, overhead, non-alternating, etc.

2) Power Snatch + Hang Power Snatch + Power Snatch: Every 75 seconds for 10 sets

Starting weight should be 60-70% of your 1RM Power Snatch. Add weight each set as deemed fit. All reps should be Touch and Go, no dropping the bar.

3) Power Clean + Hang Power Clean + 2 Push Jerks: Every 75 seconds for 10 sets.

Starting weight should be 60-70% of either your 1RM Push Jerk or Power Clean, whichever is lower of the two. Add weight each set as deemed fit. All reps should be Touch and Go, no dropping the bar. Ideally work to cycle the Push Jerks.

4) 8 minute AMRAP:

10 Burpees

15 Wall Balls 20/14

30 Double-unders

Sub For Double-unders is 30 Single-unders and 10 Tuck Jumps

5) Toes-to-bar: 3 x Max Reps

Stop when you lose your kip. Rest 2 minutes between sets.

6) Good Morning: 4 x 8

Rest 90 seconds between sets. Heavy as possible.

7) Row: 3 x 1000m

Rest 3 minutes between intervals. Goal is fastest maintainable pace.

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

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