* Holiday Schedule HERE

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

WOD:

1) Push Press: 7 reps Every 2:30 for 6 sets

Warm-up as needed. Start around 60% of your 1RM Push Press. Build as heavy as possible. Your final set is to be done at 85% of your 7RM for Max Reps.

2) 22 minute AMRAP:

12 Ball Slams 40/30

23 Back Squats 45/35

12 Ring Rows

Hard to believe it’s been three years since one of our members Bryant Chase passed away too soon. Come in and poor it out in remembrance of him.

Extra Work:

3) Hip Extension: 3 sets of 20

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

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