* Open gym this Sunday will be from 10 AM – Noon. Yoga will start at 10:15 AM.

** Paleo Challenge starts February 2nd, info HERE.

WOD:

1) Jerk: 5 sets of 3 @ 75%

Warm-up as needed. Rest 90-120 seconds between sets.

2) Push Press: 3 sets of 1 @ 90%

Warm-up as needed. Rest 90-120 seconds between sets.

3) 21-15-9 – AQAP:

Shoulder-to-Overhead 115/75

Kettlebell Swings 53/35

50 Double-Unders

Extra Work:

4) Hip Extension: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.

5) Row: 30 x :30/:30

Row on the wattage setting, goal is maintainable efforts, you should have a work wattage, and then an active recovery wattage which should be 50% of your work.

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

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