* Schedule Change for Friday. Given the impending snow storm we are going to be changing up our schedule for tomorrow. Because of the likelihood of lots of delayed traffic times, everything will be “open gym” tomorrow. We will be open from 5:30 AM to 10:00 AM, and from 4:00 PM – 7:00 PM. There will be no noontime class/session. There will be coaches at all of the times to help you out with the scheduled programming, but there will no structured class. If you come in please use this time to work on the programmed training for the day.

** New Products/Supplements..A Little Info HERE

WOD:

1) Power Clean: 10 minutes to Build to a Heavy Single

Spend 10 minutes and only 10 minutes to build to a Heavy Power Clean Single. Take as many attempts as you like, rest as you like between sets.

2) Power Snatch: 10 minutes to Build to a Heavy Single

Spend 10 minutes and only 10 minutes to build to a Heavy Power Snatch Single. Take as many attempts as you like, rest as you like between sets.

3) “13.1”- 17 minute AMRAP:

40 Burpee-to-target

30 Power Snatch 75/43

30 Burpee-to-target

30 Power Snatch 135/73

20 Burpee-to-target

30 Power Snatch 165/98

10 Burpee-to-target

Max Power Snatch 210/118

Technically the Snatch can by any type, the workout is just typically performed with a Power Snatch. Burpee-to-target should be a minimum of 6″ out of your reach.

Extra Work:

4) Reverse Hyper: 3 x 20

Rest 90 seconds between sets. Heavy as possible.

5) Row: 10 x :40 ON/:20 OFF

Max effort. Keep track of meters rowed each round.

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

Post Results/Thoughts To Comments