* New Products/Supplements..A Little Info HERE

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

*** Holiday Schedule HERE

**** Paleo Challenge 2014 HERE

WOD:

1) 4 rounds AQAP:

10 Shoulder-to-Overhead 135/95

20 Deadlifts 135/95

30 Wall Balls 20/14

40 Double-unders

Sub for Double-unders is 100% in Single-unders and 50% in Tuck Jumps.

Extra Work:

2) Pistol Squat: 10 minutes Practice

Work on any facet of the Pistol Squat, for some this might even just be time spent on mobility for the Pistol Squat.

3) Weighted Front Plank: 3 x 1 minute

Weight heavy as possible. Rest 1 minute between sets.

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

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