* Fall Clothing Order going in 10/19/15. Read and Order HERE

WOD:

1) Snatch: 1 Rep Every 1:00 for 15 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) Clean and Jerk: 1 Rep Every 1:30 for 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

3a) 3 rounds AQAP:

400m Run

12 Shoulder-to-Overhead 155/105

7 Muscle-ups

Rest 5 minutes

3b) 3 rounds AQAP:

500m Row

12 Power Cleans 155/105

7 Deficit HSPU 8″/4″

Record individual workout times as well as total time to complete.

4) Sled Drag: 400m

Light. Focus on walking through your heels.

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