* 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:

1a) 5 minute AMRAP:

10 Power Snatch 115/75

10 Chest-to-bar Pull-ups

Rest 3 minutes

1b) 5 minute AMRAP:

10 Squat Cleans 135/95

10 Burpee-to-target

Rest 3 minutes

1c) 5 minute AMRAP:

10 Shoulder-to-Overhead 155/105

10 Toes-to-bar

Extra Work:

2) Handstand Push-ups: 10 minutes EMOTM

Work on any variation of an HSPU.

3) GHD Sit-ups: 3 x 20

Rest 90 seconds between sets.

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

Post Results/Thoughts To Comments