Join us for our Annual Holiday Party next Saturday, December 8th!

Details and RSVP here

WOD for Monday 120312 – Click Here For Today’s Schedule
Clean and Jerk
Establish 1RM
–Rest–
9-6-3 Reps For Time:
Thruster (70% of C&J 1RM)
Muscle Ups

Post Clean and Jerk Loads and Workout Time to Comments
For the Clean and Jerk, take 20-25 minutes to warm up and set a 1RM for the day.  You should work up to the heaviest weight that you know you can get, which is probably more like 98% of your true 1RM.  It is not necessary to work to failure.  It’s ok to leave something in the tank for next time. Don’t forget to put your PRs up on the PR BOARD!

For the conditioning workout, take your Thruster bar from the floor and use 70% of the C&J 1RM you just set in the strength segment.  Sub jumping MUs 1:1 for Muscle Ups, or Ring Dips in a 3:1 ratio (27/18/9 rep rounds).

ENDURANCE WORKOUT tonight at 6pm!  Bring your stopwatch!

Olympic Champ, Ilya Ilin, Clean and Jerks
[youtube]https://www.youtube.com/watch?v=F1o13d5znr8[/youtube]