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

Pre Class:

1) 20 minute EMOTM:

Odd – 10-20 Calories Rowed

Even – 50m Double KB Overhead Carry

Pick reps and load you can maintain for all 10 rounds.

WOD:

2) Power Snatch + Hang Power Snatch: Every 1:00 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps.

3) Hang Power Clean: 5 sets of 3

Warm-up as needed. Start around 70-80% of your 1RM. Establish a 3RM for the day, your other 4 working sets at 80%> of the day’s 3RM. No dropping the bar between reps. 

4) 30-20-10 – AQAP:

Toes-to-bar

Kettlebell Swings 70/53

Box Jump Overs 24/20

Extra Work:

5) AQAP:

40 Strict Handstand Push-ups

20 Muscle-ups

10 Legless Rope Climbs

Scale as needed. Keep this under 20 minutes.

6) Handstand Walk: 8 x 50ft

Rest 60 seconds between sets. Goal is to focus on speed, and ideally moving unbroken.

7) L-Sit: Accumulate 3 minutes

Keep track of time and attempts to complete.

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