*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) AQAP:

10 Power Snatch 135/95

5 Squat Snatch 135/95

8 Power Snatch 165/115

4 Squat Snatch 165/115

6 Power Snatch 185/135

3 Squat Snatch 185/135

4 Power Snatch 205/145

2 Squat Snatch 205/145

2 Power Snatch 225/155

1 Squat Snatch 225/155

Scale as needed.

2) DXB 2016 Fitness Comp Event 10 – AQAP

50/35 Calorie Assault Bike

10 Overhead Squats 225/155

100 Double-unders

50 Toes-to-bar

100 Double-unders

10 Overhead Squats 225/155

Rest as needed.

3) 4 rounds AQAP:

7 Burpee Muscle-ups

28 Alternating Pistol Squats

Rest as needed.

4) 10 minute AMRAP:

1 Rope Climb 20ft

10 Push-ups

Rest as needed.

5) Strict Paralette Handstand Push-ups: 7 sets of 3

Rest 90-120 seconds between sets. Build to a max deficit.

6) Bar Muscle-up Negatives: 5 sets of 3

Rest 90-120 seconds between sets. Lower yourself as slow as possible.

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