* Annual Holiday Party is the 30th, check it out HERE

** “Competitors” Open Training Session this Saturday at 10:30 AM, any and all are welcome.

*** WODDOC Seminar February 7th HERE

WOD:

1) Back Squat: 3 Reps Every 1:30 for 10 sets

Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 9 sets you must establish a 3RM for the Day. Your 10th set is a Max Reps sets done at 85% of your 3RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. Reference 12/11/15 for loading.

2) 8 rounds for Max Reps:

20 seconds Air Squats

10 seconds Rest

20 seconds Burpees

10 seconds Rest

20 seconds Alternating Single Arm Dumbbell Snatch 35/25

10 seconds Rest

Extra Work:

3) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible, but keep it strict.

4) Good Morning: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.

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