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

WOD:

1) Snatch Pull + Snatch: Every 1:00 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Stop and reset between the Snatch Pull and Snatch. Snatch is full Squat. Build as heavy as deemed fit.

2) Clean Pull + Hang Clean + Jerk: Every 1:30 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. No dropping the bar between the Clean Pull and Hang Clean. Hang Clean is full Squat. Build as heavy as deemed fit.

3) AQAP:

800m Run

50 Wall Balls 20/14

30 Pull-ups

Extra Work:

3) Handstands: 10 minutes Practice

Work on any facet of getting upside down.

4) Waiters Walk: 4 sets of 50m/side

Rest 60 seconds between sets. Alternate arms every 50m.

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