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

WOD:

1) Snatch + Hang Snatch: Every 1:00 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. All reps full Squat.

2) 2 Hang Cleans + Jerk: Every 1:30 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. All reps full Squat.

3) 30-20-10 – AQAP:

Knees-to-armpits

Kettlebell Swings 53/35

Box Jump Overs 24/20

Extra Work:

4) Handstands: 10 minutes Practice

Work on any facet of getting upside down.

5) Waiters Walk: 4 x 50m/side

Rest 90-120 seconds between sets. Heavy as possible.

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