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

** Holiday Schedule HERE

*** Paleo Challenge 2014 HERE

WOD:

1) AQAP:

1000m Row

50 Box Jumps 24/20

30 Alternating Dumbbell Snatch 70/50

50 Handstand Push-ups

30 Alternating Dumbbell Snatch 70/50

50 Box Jumps 24/20

1000m Row

Sub for HSPU is Stink Bugs or Push-ups

Extra Work:

2) Bar Muscle-up: 10 minutes Practice

Work on any facet of Bar MU, if you can do them, then perform a 10 minute EMOTM

3) L-Sit: Accumulate 2 minutes

Keep track of total time and attempts to complete.

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

Post Results/Thoughts To Comments