* Fall/Winter Schedule Changes/Closings HERE No Evening Class TODAY!

** Winter Throwdown Volunteer Sign-up HERE

WOD:

1) Jerk Complex: 1 Complex Every 90 seconds for 15 sets

Start at a moderate weight. Build as heavy as deemed fit. 1 Complex consists of 1 Push Press, 1 Push Jerk, 1 Split Jerk

2) 4 rounds AQAP:

10 Shoulder-to-Overhead 135/95

10 Alternating Front Rack Lunges 135/95

40 Lateral Bar Hops

Extra Work:

3) Hollow Hold: Accumulate 3 minutes

Keep track of total time and attempts to complete.

4) Handstand Walk: 10 minutes Practice

Work on any facet of a Handstand Hold/Walk.

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

Post Results/Thoughts To Comments