* New Products/Supplements..A Little Info HERE

** Tickets are on sale for the Holiday/Winter Party HERE

*** Holiday Schedule HERE

**** Paleo Challenge 2014 HERE

WOD:

1) 20 minutes EMOTM: Odd, Gymnastics Movement, Even, Movement of Choice

Gymnastics just means it has to do with your bodyweight, push-up, pull-up, box jump, pistol squat, etc. are all examples. Movement of choice can be anything you like so long as it is something you are not good at. Reps are up to you, but the effort shouldn’t exceed 20 seconds.

2) 12 minute AMRAP:

25 Kettlebell Swings 53/35

50 Double-unders

Sub For Double-unders is 100% in Single-unders and 50% in Tuck Jumps

Extra Work:

3) Pull-up Practice: 10 minutes

Work on any facet of a pull-up.

4) Kettlebell Turkish Get-up: 3 x 3/side

Heavy as possible. Alternate sides each rep. Rest 90 seconds between sets.

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

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