* New Updates Paleo Challenge 2014 HERE

** 2014 Evening Class Schedule Change HERE

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

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WOD:

1) Touch and Go Power Snatch: 3 Reps Every 90 Seconds For 10 Sets

Start at around 60-70% of your 1RM Power Snatch. Build as heavy as you’d like. The goal is as little pausing as possible, ideally no stopping to re-grip, etc.

2) Touch and Go Hang Power Clean: 3 Reps Every 75 Seconds For 10 Sets

Start at around 60-70% of your 1RM Hang Power Clean. Build as heavy as you’d like. While you technically aren’t “touching” the ground, the goal should be not to pause at the Hang, so the reps should be cycled. Again, as little pausing as possible, and no stopping at the Hang to re-grip.

3) 9 minute AMRAP:

3 Muscle-ups

6 Power Cleans 165/113

9 Burpees

Sub for Muscle-ups is 2x in Pull-ups.

Extra Work:

4) Jump Over The Box: 3 x 15

Rest 90 seconds between sets. Work on any variation you’d like.

5) GHD Sit-ups: 3 x 20

Rest 90 seconds between sets.

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

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