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

WOD:

1) Push Jerk: 5 sets of 5

Warm-up as needed. Rest 2-3 minutes between sets. Establish a 5RM for the day. Your other 4 working sets should be within 80%> of the day’s 5RM.

2) Football Bar Bench Press w/Chain (Mid Grip/Medium Chain Weight): 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Establish a 3RM for the day. Your other 4 working sets should be within 80%> of the day’s 3RM.

3) High Rack/Block Pull: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Establish a 3RM for the day. Your other 4 working sets should be within 80%> of the day’s 3RM.

4) 10 minute AMRAP:

3 Squat Snatch + 6 Overhead Squats 135/95

3 Squat Snatch + 6 Overhead Squats 155/105

3 Squat Snatch + 6 Overhead Squats 185/135

3 Squat Snatch + 6 Overhead Squats 205/145

3 Squat Snatch + 6 Overhead Squats 225/155

3 Squat Snatch + 6 Overhead Squats 245/165

3 Squat Snatch + 6 Overhead Squats 265/175

Scale as needed. If you make it through this go back to the starting weight. 1 Bar, change plates as you go.

5) 4 rounds AQAP:

20 Box Jump Overs 30/24

20 Power Snatch 75/55

20 Push Press 75/55

20/15 Calories Rowed

Rest 5 minutes

Keep track of time to complete each round.

6) Kettlebell Turkish Get-up: 4 sets of 3/side

Rest 90-120 seconds between sets. Perform all 3 reps on one side before switching to the other side. Heavy as possible.

7) Wide Grip Supinated Landmine Row: 4 sets of 20

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

8) D-Ball Bear Hold: Accumulate 3 minutes @ 150/10

Keep track of time and attempts to complete. Goal is unbroken.

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