* Holiday Schedule HERE

** Paleo Health and Wellness Challenge Starts 1/4/16

WOD:

1) Hang Power Snatch + Hang Snatch: Every 1:30 x 8 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Work within your abilities to not drop the bar between reps.

2) Hang Power Clean + Hang Clean + 2 Jerks: Every 2:00 x 5 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Work within your abilities to not drop the bar between reps.

3) AQAP:

60 Double-unders

Then…

50-35-20 Wall Balls 20/14

30-20-10 Knees-to-armpits

Then…

60 Double-unders

Extra Work:

4) Kipping Pull-ups: 10 minutes Practice

Work on anything that gets you a Kipping Pull-up, hanging on the bar, Superman/Hollows, Strict Banded Pull-ups, Strict pull-ups, Dumbbell Rows, etc

5) Face Pulls: 5 sets of 20

Rest 90-120 seconds between sets. Focus should be on positioning and activation, not speed.

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