* 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) 20 minutes EMOTM: Odd, Pistol Squats, Even, Movement of Choice

No more than 5 Pistols/leg/round. Work on any variation. Work on something you are bad at for Movement of Choice.

2) Touch and Go Power Snatch: 3 Reps Every 90 Seconds For 10 Sets

Start at around 60-70% of your 1RM Power Snatch. Build as heavy as you’d like. The goal is as little pausing as possible, ideally no stopping to re-grip, etc.

3) Touch and Go Hang Power Clean: 3 Reps Every 75 Seconds For 10 Sets

Start at around 60-70% of your 1RM Hang Power Clean. Build as heavy as you’d like. While you technically aren’t “touching” the ground, the goal should be not to pause at the Hang, so the reps should be cycled. Again, as little pausing as possible, and no stopping at the Hang to re-grip.

4) 9 minute AMRAP:

3 Muscle-ups

6 Power Cleans 165/113

9 Burpees

Sub for Muscle-ups is 2x in Pull-ups.

5) GHD Sit-ups: 3 x 20

Rest 90 seconds between sets.

6) Hip Thrusts: 4 x 8

Rest 90 seconds between sets.

7) Double KB Overhead Squat: 10 minute Practice

Do what you like with this EMOTM, practice, some reps, build as heavy as you can, etc.

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

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