17.3 Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95 lb. Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135 lb. *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches, 185 lb. *Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches, 225 lb. *Prior to 20:00, complete 3 rounds of: 10 chest-to-bar pull-ups 2 squat snatches, 245 lb. Prior to 24:00, complete 3 rounds of: 11 chest-to-bar pull-ups 1 squat snatch 265 lb. *If all reps are completed, time cap extends by 4 minutes.  Read more

WWPF- For Time   500m/500m Row Relay   300 Double Unders (Must switch every 50)   150 Kb Swings, 53/35   75 Dumbbell Push Press, 55/35   50 Deadlifts, 275/203   25 Synchronized Burpees over bar     17.3…..    Read more

Over Head Squat 2-2-2-2-2   Then   10 Min Ladder   1 Chest to Bar pullup 1 Ring Pushup 1 Over Head Squat 95/63   2 Chest to Bar pullups 2 Ring Pushups 2 Over Head Squats 95/63   3 Chest to Bar pullups 3 Ring Pushups 3 Over Head Squats 95/63   Etc etc etc……..   Post loads and times to Zen and Comments:  Read more

Bench Press: 1RM Weighted Pullup: 1RM   Then…   For Time 600m Run 30 Alt DB Snatches, 50/35 12 Strict HSPU 400m Run 20 Alt DB Snatches 9 Strict HSPU 200m Run 10 Alt DB Snatches 6 Strict HSPU   Jay-Z and Krazy Kazin at the New Year Novice Comp        Read more

Test Power Clean 1 RM Then…. AMRAP 12 Minutes 7 Power Cleans 185/133 7 Ring Muscle Ups 7 Box Jumps 30/24 Mike B and Pancake enjoying their bench press dayRead more