*As many of you already know one of our members Eric Rozendaal passed away earlier this week due to a heart attack. An amazing guy, full of life, love, and happiness that we lost too soon. We’ll be doing a workout in his memory next Saturday, the 21st. You can read more about him HERE.

WOD:

1) Every 1:30 x 7 sets: 2 Snatch High-Pull + Below the Knee Hang Muscle Snatch + Snatch Push Press + Snatch Balance

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the High-Pulls.

2) Every 1:30 x 7 sets: 2 Clean High-Pull + Below the Knee Hang Muscle Clean + 2 Thrusters

Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the High-Pulls.

3) Every 6:00 x 6 sets:

Set 1 – 400m Run + 21 Thrusters 95/65

Set 2 – 27 Bar Facing Burpees + 21 Thrusters 95/65

Set 3 – 100 Double-unders + 21 Thrusters 95/65

Set 4 – 400m Run + 21 Squat Cleans 95/65

Set 5 – 27 Bar Facing Burpees + 21 Squat Cleans 95/65

Set 6 – 100 Double-unders + 21 Squat Cleans 95/65

Keep track of time/sets to complete each set.

4) Strict Wide Grip Pull-ups: 7 sets of 5

Rest 2-3 minutes between sets. Heavy as possible.

5) Hand-Over-Hand Sled Pull: 8 sets of 100ft

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

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