BB or DB Still Hard

1 Round for Time: 3 Snatch 95/65 3 BB Thrusters 95/65 6 Snatch 95/65 6 BB Thruster 95/65 9 Snatch 95/65 9 BB Thrusters 95/65 12 Snatch 95/65 12 BB Thrusters 95/65 If the weight disparity is too great from your Snatch to your Thrusters the Mod will be Single Arm DB...

Separate and Together

2:00 AMRAP Clean and Jerk 135/95 1:00 Rest 2:00 AMRAP Double Unders 1:00 Rest 4:00 AMRAP 5 Clean and Jerk 135/95 20 Double Unders

Strength and Endurance 10/6 – 10/12

Strength WOD’s: We will be moving onto week 5 of the strength program. This is a back off week. make sure you get rest this week and don’t push heavier than it says. The toughest 2 weeks are coming up soon. If you haven’t been on the program yet but...

Warm Up 10/6 – 10/11

200 m Run 50 ft. Walking Lunge w/ Samson Stretch 50 ft. Lunge w/ Rotation 20 Leg Swings 2:00 Squat Hold 10 Ring Row 15 DB Lat Raises 15 DB Bent Over Row

Everything Including the Sink

1 Round for Time: 200 m Run 10 Burpee Box Jumps 20 Goblet Squats 30 Sit Ups 400 m Run 20 Regular Burpees 30 Squats 40 Sit Ups 800 m Run 10 Burpee Box Jumps 20 Goblet Squats 30 Sit Ups 200 m...