* New Products/Supplements..A Little Info HERE

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

*** Holiday Schedule HERE

**** Paleo Challenge 2014 HERE

WOD:

1) Jerk Dips: 3-3-3-3-3

Weights used should be 100% of your Max Jerk and UP. Rest 60-90 seconds between sets. Heavy as possible.

2) Split Jerk: 15 minutes to build to a Heavy Single

Take as many lifts and attempts as you’d like. If you’re feeling good go for a PR.

3) 4 rounds for Max Reps:

30 seconds Row For Calories

30 seconds Rest

30 seconds Muscle-ups

30 seconds Rest

30 seconds Box Jumps 24/20

30 seconds Rest

Sub for Muscle-ups is Push-ups or Ring Dips

4) Banded Strict Press: 6-5-4-4-3-3

Use a Purple Band hooked at the bottom hole of the rack. Work as heavy as possible. Rest 90-120 seconds between sets.

5) Dumbbell Overhead Tricep Curl: 4 x 10

Rest 90 seconds between sets. Heavy as possible.

6) GHD Sit-ups: 3 x 20

Rest 90 seconds between sets.

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

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