Thursday

This Saturday will be bring a friend partner WOD!! Please bring someone to change their life and to grow this awesome community!! Christmas Party Next Friday the 11th of December at the Pajor Palace!! Paleo food and drinks... bring both! 

Weightlifting:

Clean & Jerk 3x3 @70% Clean Pull 3x3 @100% Back Squat 3x5 @75%

Power lifting:

Back Squat 5,5,5,5,5+

Conditioning:

Total of:

50 GHD sit ups

50 Hip Extensions*

*not Snaky, your hips are off the pad and your torso will hinge at the hip allowing torso to move like a door opening and closing