* 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: 3-3-3

Warm-up as needed. Rest 2 minutes between sets. Each set as heavy as possible. 85-90% is a good ball park weight range.

2) Front Squat: 2-2-2

Warm-up as needed. Rest 2 minutes between sets. Each set as heavy as possible. 85-80% is a good ball park weight range.

3) 10 minute Up Ladder:

1 Squat Snatch 155/105

1 Muscle-ups

2 + 2, 3 + 3, and so on until 10 minutes is up

Sub for a Muscle-ups is 2x in either Ring Dips or Push-ups

Extra Work:

4) Reverse Hyper: 4 x 15

Rest 90 seconds between sets. Heavy as possible.

5) Handstand Walk: 10 minutes Practice

Work on any facet of getting into a Handstand and walking.

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

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