* 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) Snatch: 1 Rep Every 1:00 x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat.

2) Clean and Jerk: 1 Rep Every 1:00 x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split.

3) AQAP:

25-20-15-10-5 Kettlebell Swings 53/35

3-6-9-12-15 Burpee Box Jump Overs 24/20

Extra Work:

4) Face Pulls: 5 sets of 20

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

5) Kipping Pull-ups: 10 minutes Practice

Work on any facet of a  Kipping Pull-up…hanging on the bar, superman/hollows, strict pull-ups, dumbbell rows, etc.

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