* New Year’s Eve Last Class will be Noon…Closed New Year’s Day

** Paleo Health and Wellness Challenge Starts 1/4/16

WOD:

1) Front Squat: 5 Reps Every 2:00 for 7 sets

Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 6 sets you must establish a 5RM for the Day. Your 7th set is a Max Reps sets done at 85% of your 7RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. Reference 11/30/15 for loading.

2) AQAP:

21-15-9 D-Ball Over Shoulder 50/40

100-75-50 Single-unders

Extra Work:

3) Single Leg Hip Thrusts: 3 sets of 15/side

Rest 90-120 seconds between sets. Add load if able.

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