* New Updates Paleo Challenge 2014 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) 20 minute AMRAP:

1 Rope Climb 15ft

10 Kettlebell Swings 70/53

15 Shoulder-to-Overhead 95/65

Extra Work:

2) Bar Muscle-ups: 10 minutes Practice

Work on any facet of Bar Muscle-ups. If you can do them do 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

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