* 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

Both movements should be weaknesses, don’t work on something you are good at. Gymnastics Movements just means you need to do something that is bodyweight. Movement of Choice can be anything that you’d like to work on. Ideally pick a rep and if applicable weight that you can work with and maintain for all 20 minutes.

2) 12 minute AMRAP:

12 Shoulder-to-Overhead 115/75

12 Ball Slams 40/30

Extra Work:

3) GHD Sit-ups: 3 x 20

Rest 90 seconds between sets.

4) Pistol Squats: 10 minutes Practice

Work on any facet of Pistol Squats.

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

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