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

** Holiday Schedule HERE

*** Paleo Challenge 2014 HERE

WOD:

1) Pause Back Squat: 3-3-3

Warm-up as deemed fit. All 3 sets should be heavy, one should be a max effort. Pause 3 seconds in the bottom of each Squat. Rest 90-120 seconds between sets.

2) Front Squat: 10-10-10

Warm-up as deemed fit. One set should be a Max effort, your other two sets should be within 80% of the Max effort. Rest 2-3 minutes between sets.

3) 6 minute Up Ladder:

3 Thrusters 95/65

3 Pull-ups

then 6 + 6, 9 + 9, and so on until 6 minutes is up

Extra Work:

4) Reverse Hyper: 4 x 15

Heavy as possible. Rest 90 seconds between sets.

5) Muscle-up: 10 minutes Practice

Work on any facet of a Muscle-up

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

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