* 6 Year Anniversary Party Saturday October 1st from 5-10 PM. We’re smoking a pig, bring a side dish or beverage.

Pre Class:

1) 20 minute EMOTM:

Odd – 10-20 Calories Assault Bike

Even – 50m Farmers Carry

Pick output you can maintain for 10 rounds on the Assault Bike. Farmers Carry should be as heavy as possible while maintaining the distance unbroken.1

WOD:

2) Snatch Pull + Power Snatch: Every 1:00 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Stop and reset between the Snatch Pull and Snatch. Snatch is full Squat. Build as heavy as deemed fit.

3) Clean Pull + Hang Power Clean + Jerk: Every 1:30 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. No dropping the bar between the Clean Pull and Hang Clean. Hang Clean is full Squat. Build as heavy as deemed fit.

4) AQAP:

800m Run

50 Wall Balls 30/20

30 Chest-to-bar Pull-ups

Extra Work:

5) AQAP: 30 Strict Muscle-ups

If you don’t have this capacity within a reasonable time (sub 15 minutes), scale to a 10-15 minute EMOTM. If you don’t have a Strict Muscle-up don’t do kipping ones, work on assisted versions/transition work.

6) Tempo Ring Rows: 5 sets of 5

Rest 90-120 seconds between sets. 3 seconds up and 3 seconds down. Feet on 20″ Box, rings at abdominal height. Add load if able.

7) L-Sit: Accumulate 3 minutes

Keep track of total time and attempts to complete. Should be performed off of Paralettes.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE