*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE

WOD:

1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 3 Muscle Snatch

Start light, use this as warm-up and positioning work to get you moving. Reset on the floor between each rep.

1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 2 Power Snatch

Continue to build loading from the Muscle Snatch. Drop and reset between reps.

1c) 14:00 – 21:00 – Every 1:00 x 7 sets: 1 Snatch

Continue to build loading from the Power Snatch. If you’re feeling good, work to a heavy single for the day.

2) AQAP:

500m Run

40 Wall Balls 20/14

30 Toes-to-bar

200m Run

30 Toes-to-bar

40 Wall balls 20/14

500m Run

Scale as needed.

3) Dumbbell Farmers Carry: 400m @ 70/50

Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete.

4) L-Sit: Accumulate 2 minutes

Keep track of time and attempts to complete.

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