Hang Snatch 3-3-3   Then:   12 Strict Hand Stand Push Up 30 Double Unders 3 Hang Snatch (135/93 – Power or Full)   9 Strict Hand Stand Push Up 30 Double Unders 6 Hang Snatch   6 Strict Hand Stand Push Up 30 Double Unders 9 Hang Snatch   3 Strict Hand Stand Push Up 30 Double Unders 12 Hang Snatch   Post Loads and Times to ZEN and Comments:  Read more

Bench Press: 5-5-5   Single Leg RDL: 8-8-8 (each leg), use KB’s or DB’s   Then…   AMRAP 15 minutes   21 Deadlifts, 155/103   15 S2OH, 155/103   9 Ring Muscle Ups Swole and Flexy  Read more

Hang Clean 3-3-3 Then.. 20 Front Rack Lunges 115/83 15 Strict Pullups 20 Front Rack Lunges 155/103 12 Strict Pullups 20 Front Rack Lunges 185/133 9 Strict Pullups Happy birthday to Danielle!Read more

Front Squats : 3 x 3 (3 sec pause each rep)   50 – 30 – 10 reps for time of:   Burpees   V-ups  Read more

11AM Endurance WOD   Tabata Row for Calories Double Unders Weighted Planks Kettle Bell Swings   *Run 400 Meters after each excercise.   Post Your stuff to ZEN and Comments:Read more