WOD - Tuesday, 12.30.14

Nice work on those squats today. I hope you're reading this sitting on the couch with your legs up watching tv and drinking a glass of Red Wine, you deserve it.

Don't forget to register for the Krissy Mae Cagney Nutrition Seminar scheduled for January 10th at 3pm. The seminar will last about 2 hours and will give you phenomenal access to one of the most sought after dietitians in the world today. Turnout should be huge.

Also don't forget to register for Kait's workout game planning seminar scheduled for January 17th at noon. Kait, Keith, Keri, and I are confirmed to be there and we might be adding more coaches. This seminar is not just for competitive athletes. We would love to see you all. 

Membership Rewards Gift Certificates are still available and will be through January 18th. Get yours registered now!

Warm Up

Row 250m

1 minute Partner Med Ball Toss

With an empty Bar:

10 Clean Lift Offs

10 Clean Pulls

10 Muscle Cleans

30 second Quarter Front Squat Hold

10 Power Cleans


In 17 minutes, find a 1RM Power Clean


30 Clean and Jerks (135/95)

20 Clean and Jerks (155/105)

10 Clean and Jerks (185/115)