* Tickets are on sale for the Holiday/Winter Party HERE

** Holiday Schedule HERE

*** Paleo Challenge 2014 HERE

WOD:

1) Snatch Complex: 1-1-1-1-1-1-1

One complex consists of 1 Hang Snatch, 1 Snatch, 1 Snatch Balance, and 1 Overhead Squat. If you don’t have the overhead mobility for a full OHS than your complex becomes 1 Hang Power Snatch, 1 Power Snatch, and 2 Snatch Push Press. Warm-up as needed. Rest 90-120 seconds between sets. Build to a max effort.

2) Clean and Jerk Complex: 1-1-1-1-1

One complex consists of 1 Power Clean, 1 Hang Clean, and 2 Jerks. Warm-up as needed. Rest 90-120 seconds between sets. Build to a max effort.

3) 21-15-9 – AQAP:

Squat Cleans 135/95

Chest-to-bar Pull-ups

Extra Work:

4) Reverse Hyper: 3 x 20

Rest 90 seconds between sets. Heavy as possible.

5) Row: 4 x 750m

Rest 2 minutes between intervals. Fastest consistent pace is the goal.

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

Post Results/Thoughts To Comments

http://www.youtube.com/watch?v=YyYV0TBY3rU