A) 3 – 4 Sets:
DB/KB Walking Lunge x 16 steps
Ring Press Up/Press Up x 10 – 12 @20X1
B) 10-9-8-7-6-5-4-3-2-1 reps for time:
American Swings (32/24kg)
Ab-Mat Sit Ups
Build to a heavy single (Build to 90/95% 1RM)
B) 10 Rounds for time:
3 Power Snatches (60/40kg)
6 Pull Ups
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To see a history of our WODs prior to August 2015 dating back to 2010 please click the button below.