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

WOD:

1) Halting Jerk: 7 sets of 3

Warm-up as needed. Establish a  3RM for the day. Your other 6 working sets should be at 80%> of the day’s max. Hold the bottom of the dip for 2-3 seconds. All reps are Split.

2) Bamboo Bar Bench Press: 5 sets of 3

Warm-up as needed. Establish a 3RM for the day. Your other 4 working sets should be at 80%> of the day’s max.

3) Deficit Sumo Deadlift w/Medium Chain: 5 sets of 3

Warm-up as needed. Establish a 3RM for the day. Your other 4 working sets should be at 80%> of the day’s max. Deficit should be done at 2″.

4) 5 sets of 5 minutes ON/5 minutes OFF:

20 Wall Balls 20/14

20 Chest-to-bar Pull-ups

20/15 Calories Assault Bike

Max Effort Clean and Jerk

Warm-up to around 80% of your Clean and Jerk. Treat this as if it were two scored pieces, each round, time to complete the triplet and then total pounds lifted. You may make as many attempts as you want at the C+J, bare in mind you’ll likely only have 2-3 minutes and come into it winded. All C+J should be full Squat for stimulus purpose. Scaling, the triplet conditioning part should take around 2-3 minutes depending on your abilities, if it’s taking longer scale accordingly. Record time to complete each piece and weight lifted each round.

5) Overhead Yoke Carry: 8 x 50ft

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

6) Peg Board: 7 sets of 1

Rest 90-120 seconds between sets.

8) GHD Sit-ups: 3 sets of 30

Rest 90-120 seconds between sets.

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