* 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) 10 minute AMRAP:

5 Power Cleans 185/123

10 Toes-to-bar

15 Burpee Lateral Bar Hops

Rest 5 minutes

1b) 10 minute AMRAP:

10 Shoulder-to-Overhead 135/95

20 Kettlebell Swings 53/35

40 Double-unders

Extra Work:

2) Bar Muscle-ups: 10 minutes

Work on any facet of Bar Muscle-ups.

3) L-Sit: Accumulate 2 minutes

Keep track of total time and attempts to complete.

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

Post Results/Thoughts To Comments