* Annual Holiday Party is the 30th, check it out HERE

** “Competitors” Open Training Session this Saturday at 10:30 AM, any and all are welcome.

*** WODDOC Seminar February 7th HERE

WOD:

1) 3 Rack Pulls + 30 second Front Plank Hold: Every 2:00 for 10

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps should be done Touch-and-Go. Bar should be set-up so it sits just above the knee. Perform the Plank Hold immediately upon completion of your set of Rack Pulls.

2) AQAP:

25-20-15-10-5 Kettlebell Swings 35/26

3-6-9-12-15 Burpee Box Jump Overs 24/20

Extra Work:

3) Face Pulls: 5 sets of 20

Rest 90-120 seconds between sets. Focus should be on positioning and activation, not speed.

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