* New Year’s Eve Last Class will be Noon…Closed New Year’s Day

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

WOD:

1) Push Press: 5 reps Every 2:00 for 7 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 5RM for Max Reps.

2) 15 minute AMRAP:

10 Hang Power Snatch 45/35

10 Burpee Lateral Bar Hops

10 Pull-ups

Extra Work:

3) GHD Sit-ups: 3 sets of 10-20 reps

Rest 90-120 seconds between sets.

4) Row: 10 x 1:00 HARD/1:00 EASY

Row on the wattage setting. Goal is maintainable wattage for your alternating minutes. EASY should be 50% of the Wattage of Hard. For Instance, row 10 rounds of 1:00 @ 250 watts/1:00 @ 125 watts.

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