* 2014 Evening Class Schedule Change HERE

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

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

**** Holiday Schedule HERE

***** Paleo Challenge 2014 HERE

WOD:

1) Snatch: 20 minutes build to a Heavy Single

Take as many attempts as needed. These should all be full Squat. Build as heavy as you’d like.

2) Clean and Jerk: 20 minutes build to a Heavy Single

Take as many attempts as needed. These should all be full Squat and Split Jerk. Build as heavy as you’d like.

3) 7 minute AMRAP:

10 Wall Balls 20/14

10 Pull-ups

Extra Work:

4) Reverse Hyper: 3 x 20

Rest 90 seconds between sets. Heavy as possible.

5) Row: 2 x 3K

Rest 4 minutes between intervals. Both should be hard efforts.

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

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