December 7, 2016

Don’t forget this Friday evening is the December Happy Hour at The Wicked Fox in O’Hara (across from Atria’s).  We’ll be there following the evening classes around 7pm but please don’t wait for us.  Hope to see many of you there.

Warm Up:
3rds
1/1 Spiderman with rotation
PA Clean Warmup
Then
4 x 3-position Clean (Build)

Strength:
Cleans
Level 1: Technique – Heavy
Level 2: Heavy Single
*Work to a heavy single this is NOT a test*

WOD:
“Devilish Idea”
10min AMRAP
6 Hang Cleans (95/65)
6 Power Cleans
6 Squat Cleans
3/3 Rotational Ball Slams
*Each round males add 20# – females add 10#*