* Fall/Winter Schedule Changes/Closings HERE

** Winter Throwdown Volunteer Sign-up HERE

WOD:

1) Hang Power Clean: Establish a 1RM

Warm-up as needed. Rest as needed. Take as many attempts as needed.

2) Power Clean: Establish a 1RM

Warm-up as needed. Rest as needed. Take as many attempts as needed.

3) 3 rounds AQAP:

20 Abmat Sit-ups

30 Kettlebell Swings 26/18

50 Single-unders

Extra Work:

4) Stiff Leg Deadlift: 3 sets of 10

Rest 90 seconds between sets. Heavy as possible.

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

Post Results/Thoughts To Comments