* Paleo Health and Wellness Challenge Starts TODAY SIGN-up HERE

** 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) Front 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 12/7/15 for loading.

2) 10 minute AMRAP:

7 Squat Cleans 95/65

11 Knees-to-armpits

40 Double-unders

Extra Work:

3) Single Leg Hip Thrusts: 3 sets of 15/side

Rest 90-120 seconds between sets. Add load if able.

4) Sled Drag: 400m @ Bodyweight

Pace should be steady, scale weight down if you can’t consistently move.

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