* Fall/Winter Schedule Changes/Closings HERE

** Winter Throwdown Volunteer Sign-up HERE

WOD:

1) Snatch: Establish a 1RM

Warm-up as needed. Rest as needed. Take as many attempts as needed.

2) Clean: Establish a 1RM

Warm-up as needed. Rest as needed. Take as many attempts as needed.

3) 3 rounds AQAP:

15 Toes-to-bar

30 Kettlebell Swings 35/26

50 Double-unders

Extra Work:

4) Stiff Leg Deadlift: 3 sets of 10

Rest 90 seconds between sets. Heavy as possible.

5) Lateral Box Jump: 10 minutes Practice

Work on jumping laterally onto and over a box.

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

Post Results/Thoughts To Comments