*A quick heads up for everyone. Dani and I will be leaving town next Monday, the 3rd for our wedding. In addition to us, two of our coaches will also be out of town. We’ve been able to keep almost all of our classes scheduled. With that being said, for those who have started coming in at off hours to train, please be mindful this will not be an option. The gym will be locked and closed most of the large gaps in class times, so PLEASE come train when classes are going on.

**Winter 2018 Holiday Schedule HERE

WOD:

1) Every 1:00 x 6 sets: Muscle Clean + Push Press

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reference 10/12/18 for loading.

2) Every 1:00 x 6 sets: Power Clean + Push Jerk

Continue to build loading from Part 1. Reference 10/12/18 for loading.

3) Every 1:30 x 6 sets: Clean + Jerk

Continue to build loading from Part 2. Reference 10/12/18 for loading.

4) 7 minute Up Ladder:

3 Hang Power Cleans 115/75

3 Wall Balls 20/14

Workout is performed 3+3, 6+6, 9+9, and so on until 7 minutes is up.

Extra Work:

5) Ring Dip: 10 minutes Practice

Work on any facet of a Ring Dip.

6) Barbell Overhead Support: 8 x :20 ON/:10 OFF

Pick a weight you can support for the 8 x :20 unbroken. Ideally perform standing with the rest position as the back of the neck.

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