*As many of you know, one of our long time members Damon Lease has been dealing with a whole host of medical issues. Please click the link HERE if you’d like to help the Lease family.

WOD:

1) 5 rounds – 4 minute AMRAP – 1 minute Rest:

6 Power Snatch 95/65

12 Abmat Sit-ups

18 Air Squats

Each round you restart at Power Snatch #1. Don’t game this, get after it. Score each 4 minute block accordingly.

Extra Work:

2) D-Ball Bear Hold: Accumulate 3 minutes

Keep track of total time and attempts to complete.

3) Pistol Squat: 10 minute Practice

Work on any facet of a Pistol Squat including mobility.

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