A) 3 – 4 Sets
Front Rack Forward Lunge x 16
Strict Supinated Pull Up x 6 – 8 @20X1 (Scale to self assisted reps for all/part reps)
Side Plank x 30 – 60s. Raise upper leg if 60s is comfortable.
B) AMRAP 8 mins
10 Ab-Mat Sit Ups
15 Box Jumps (24/20”)
A) 6 – 7 Sets:
Power Snatch + Hang Power Snatch + Snatch + Hang Snatch.
Bar must not rest on the floor during the set. Build the weight
B) AMRAP 8 mins:
10 Box Jumps (30/24”)
Here you will find a history of our workouts with results from our members.
To see a history of our WODs prior to August 2015 dating back to 2010 please click the button below.