*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:

1a) 0:00 – 7:00 – Every 1:00 x 7 sets:

Muscle Snatch +

Hang Power Snatch +

Overhead  Squat

Warm-up as needed. Start around 50% of your 1RM. Build as deemed fit. Keep lifts light and snappy.

1b) 7:00 – 14:00 – Every 1:00 x 7 sets:

Muscle Clean +

Hang Power Clean +

Push Press

Warm-up as needed. Start around 50% of your 1RM. Build as deemed fit. Keep lifts light and snappy.

1c) 15:00 – 23:00 – Every 2:00 x 4 sets: 5 Snatch High Pulls

Start around 60-70% of your 1RM. Load as deemed fit, make sure the bar is getting to Sternum or above each rep. Reset on the floor each repetition.

2) 10 minute AMRAP:

10 D-Ball Over the Shoulder 100/70

20 Abmat Sit-ups

30 Air Squats

Extra Work:

3) Pistol Squat: 10 minutes Practice

Work on any facet of a Pistol Squat, including mobility.

4) Barbell Front Rack Hold: 5 x :30 ON/:30 OFF

Perform this at 100% of your Front Squat or more.

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