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

WOD:

1) AQAP:

30 Squat Snatch 135/95

20 Squat Snatch 185/135

10 Squat Snatch 225/155

Rest as needed.

2) 4 rounds AQAP:

400m Run

21 Chest-to-bar Pull-ups

15 Squat Cleans 115/75

9 Bar Facing Burpees

Rest as needed.

3) 3 rounds AQAP:

1000m Assault Bike

9 Deadlifts 315/205

6 Paralette Handstand Push-ups

Scale Paralettes to something that is difficult, maybe a round unbroken, but otherwise you should be forced to break them up, unless you can go head to ground strict unbroken, then you’re a beast.

4) Ring Push-up: 8 x :20/:10

Max Reps.

5) False Grip Strict Ring Pull-up: 5 sets of 4-8 reps

Goal is 8 reps, if you can get the consistent add load. Rest 90-120 seconds between sets. Focus on holding a hollow position toes in front of rings, i.e. Muscle-up Standard at Regionals.

6) Strict Toes-to-bar: 4 sets of 10

Rest 90-120 seconds between sets. Ideally use stall bar.

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

Bringing it back, we’ve come a long way in 6 years.