*Schedule for this weekend. We are having our Winter Throwdown this weekend. Friday night there will be no 5:45 PM Class. Saturday there will be no classes. Sunday there WILL BE Open Gym.

WOD:

1) Back Squat: 3 x 3

Warm-up as needed. This is not percentage work, you are just looking to hit 3 Heavy sets of 3. Ret 90-120 seconds between sets.

2) Front Squat: 3 x 3

Warm-up as needed. This is not percentage work, you are just looking to hit 3 Heavy sets of 3. Rest 90-120 seconds between sets.

3) AQAP:

15-12-9-6-3 Power Snatch 95/65

30-24-18-12-6 Wall Ball 20/14

Alternate between the two movements, changing each time you complete a set of a given movement.

Extra Work:

4) Handstand Push-ups: 10 minutes EMOTM

Pick any variation, be consistent with your rep count.

5) Reverse Hyper: 4 x 15

Rest 90 seconds between sets. Heavy as possible.

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

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