* Your First Competition HERE

** 2014 Evening Class Schedule Change HERE

*** New Products/Supplements..A Little Info HERE

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

WOD:

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

Gymnastics can be anything bodyweight, Double-unders, Box Jumps, Pull-ups, etc. This is a good opportunity to work on a strict variation of a movement. Movement of Choice can be anything you’d like to work on. Both movements should be movements that you struggle with, i.e. weaknesses.

2) 12 minute AMRAP:

12 Hand Release Push-ups

12 Wall Balls 20/14

Extra Work:

3) Bar Muscle-ups: 10 minutes

Work on any facet of the movement.

4) Hip Thrusts: 4 x 8

Rest 90 seconds between sets. Heavy as possible.

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

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