* This Saturday (25th) the 10:30 AM Class Will  Be Cancelled

** 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) Push Press: 5-5-5

Warm-up as needed. Look to establish a 5RM Push Press. Your two, non maximal sets should be within 85% of your Max Effort sets. Rest 2 minutes between sets.

2) Behind the Neck Snatch Push Press: 3-3-3

Warm-up as needed. Look to establish a 3RM BTN Snatch Push Press. Your two, non maximal sets should be within 85% of your Max Effort set. Rest 2 minutes between sets.

You guys get to add a little dip and drive, but I still expect to still be moving at least 275lbs 🙂

3) “Diane”- 21-15-9 – AQAP:

Deadlifts 225/155

Handstand Push-ups

Sub for HSPU is either Stink Bugs or Dumbbell Strict Press

Extra Work:

4) Dumbbell Bench Press: 4 x 10

Rest 2 minutes between sets. Heavy as possible.

5) 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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