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

** Holiday Schedule HERE

*** Paleo Challenge 2014 HERE

WOD:

1) Jerk Complex: 1-1-1-1-1-1-1

1 Jerk Complex consists of 1 Push Press, 1 Push Jerk, 1 Split Jerk. Build as heavy as possible. 6 non Maximal sets should be within 75% of your Max. Rest 90-120 seconds between sets.

2) 12 minute AMRAP:

5 Deadlifts 315/205

10 Toes-to-bar

15 Hand Release Push-ups

30 Double-unders

Sub for Double-unders is 30 Single-unders and 15 Tuck Jumps

Extra Work:

3) Chin-ups: 5-5-5-5-5

Weight if able. Heavy as possible. Rest 90 seconds between sets.

4) Front Rack Hold: 5 x :30 ON/:30 Off

Heavy as possible.

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

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