*Fall/Winter Holiday Schedule HERE

**Reminder that there will be some price changes as of 1/1/18 for some members HERE

WOD:

1) Snatch: 3 Reps Every 2:00 x 3 sets, 2 Reps Every 1:30x 6 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop and reset on the floor between each rep. All reps are full squat. Take an additional minute rest after your last set.

2) Snatch Deadlift: 5 Reps Every 2:00 x 3 sets

Reference last week for loading and add 5-20lbs. Set the bar Dead on the floor between each rep.

3) 7 minute Up Ladder:

3 Wall Balls 20/14

3 Toes-to-bar

Extra Work:

4) Pistol Squat: 10 minutes Practice

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

5) False Grip Ring Row: 4 sets of 6-8 reps

Rest 90-120 seconds between sets. Add load as deemed fit.

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