* This Saturday (25th) the 10:30 AM Class Will  Be Cancelled

** 2014 Evening Class Schedule Change HERE

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

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

WOD:

1) Snatch 1.1.1: 5 sets

Warm-up as needed. These should be full Squat Snatches. This is a set of 3 with a drop in between each rep, take approximately 5-10 seconds to rest between each rep. Build as heavy as possible. Rest 2 minutes between sets.

2) Clean 1.1.1: 5 sets

Warm-up as needed. These should be full Squat Cleans. This is a set of 3 with a drop in between each rep, take approximately 5-10 seconds to rest between each rep. Build as heavy as possible. Rest 2 minutes between sets.

3) 3 rounds AQAP:

20 Pull-ups

20 Box Jumps 24/20

20 Front Squats 95/65

Extra Work:

4) Reverse Hyper: 3 x 20

Rest 90 seconds between sets. Heavy as possible.

5) Row: 10 x :40 ON/:20 OFF

Keep track of total meters.

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

Post Results/Thoughts To Comments