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1. Front Squat – 50%/5, 60%/5, 70%/3, 80%/max reps and then back down2. Complete for time50 Alternating DB snatch, 55#/35#10 Pistols (alternate leg each time)25 Alt. DB snatch, 55#/35#10 Pistols (alternate leg each time)12 Alt. DB snatch, 55#/35#10 Pistols (alternate…

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WOD {August 15, 2013}

Continuous Pull-ups (AMRAP - Rounds and Reps)With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able.Use as many sets each minute as…

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WOD {August 13, 2013}

WeightliftingThruster (50%/5, 60%/5, 70%/3, 80%/max reps then back down, Weight)MetconMetcon (Time)Complete for time75 double unders7 rounds of...15 wall ball shots, 20#/14# (10' target)15 pull-ups75 double undersbuy in is 75 double unders then perform the 7 rounds of wallball and pull…

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