* 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) 2 Halting Jerks + 1 Jerk: 7 sets

Warm-up as needed. Perform 2 Halting Jerks, pausing for 2 seconds in the bottom, followed by 1 Jerk. All Jerks should be with a Split. Rest 90-12o seconds between sets.

2) 5 rounds for Max Reps:

30 seconds Row For Calories

30 seconds Rest

30 seconds Burpee-to-target

30 seconds Rest

Extra Work:

3) Jump Over the Box: 3 x 15 @ 24/20

Rest 90 seconds between sets. Work on any variation, whichever you are fastest at.

4) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

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

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