* 2014 Evening Class Schedule Change HERE

** New Products/Supplements..A Little Info HERE

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

**** Paleo Challenge 2014 HERE

WOD:

1) “Open 12.3”- 18 minute AMRAP:

15 Box Jumps 24/20

12 Shoulder-to-Overhead 115/75

9 Toes-to-bar

Extra Work:

2) Bar Muscle-ups: 10 minutes Practice

Work on any facet of a Bar Muscle-up

3) Hip Thrusts: 4 x 8

Heavy as possible. Rest 90 seconds between sets.

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

Post Results/Thoughts To Comments