* Your First Competition HERE

** 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) Back Squat: 5-5-5

Warm-up as needed. Rest 90-120 seconds between sets. All sets should be at 80% or heavier.

2) Front Squat: 3-3-3

Warm-up as needed. Rest 90-120 seconds between sets. All sets should be at 80% or heavier.

3) 21-15-9 – AQAP:

Power Cleans 155/105

Box Jumps 30/24

Extra Work:

4) Reverse Hyper: 4 x 15

Rest 90 seconds between sets. Heavy as possible.

5) Run: 4 x 800m

Rest 3 minutes between intervals.

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

http://www.youtube.com/watch?v=Ocwg71bElnc