* Holiday Schedule HERE

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

WOD:

1) Push Press: 7 reps Every 2:30 for 6 sets

Warm-up as needed. Start around 60% of your 1RM Push Press. Build as heavy as possible. Your final set is to be done at 85% of your 7RM for Max Reps.

2) 22 minute AMRAP:

12 Power Snatch 75/55

23 Back Squats 75/55

12 Pull-ups

Hard to believe it’s been three years since one of our members Bryant Chase passed away too soon. Come in and poor it out in remembrance of him.

Extra Work:

3) GHD Sit-ups: 3 sets of 10-20 reps

Rest 90-120 seconds between sets.

4) Assault Bike: 10 x :30 HARD/1:30 EASY

Hard is Max Efforts. Record calories for each 30 seconds effort.

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