The WOD

Featured / 12.08.2013

Part A: 5 sets Ascending 10 Alternating Lunge Steps+ 3 Front Squats Rest 2 minutes between sets Build to a Max Load   Part B: 2 cycles 1 Minute for Max Pull-Ups rest 30 seconds 6 consecutive rounds 20 seconds work/10 seconds of rest Power Clean M#95/W#65 then rest 1 minute 3 Minutes of Burpee Box Jumps rest 2 minutes Record total PU/PC/BBJ
Featured / 09.08.2013

Part A: OTM x 12 minutes 2 Overhead Squats Ascending sets to a daily Max   Part B: 4 Cycles In 3 Minutes complete As Many Rounds and Reps of 3 Power Snatches M#95/W#65 5 Overhead Squats  M#95/W#65 7 Burpees Rest 2 minutes after each cycle Score for R+R each cycle
Featured / 07.08.2013

Part A: Deadlift 5x 2 Ascending sets to a 2 rep Max Then AMRAP @ 70% of top set Rest is 2 minutes between sets   Part B: 3 Rounds for Time 10 Hang Power Cleans M#135/W#95 10 Burpees Rest 3 Minutes 3 Rounds for Time 10 Toes to Bar 20 Air Squats Record Total Time including rest