The WOD

Featured / 15.10.2013

Part A  Movement Prep    Part B  Skill Work: Not for time. Two rounds of 1 minutes at each station Handstand Hold (Nose to wall) x 30 sec. GHD Situps x 20    Part C  4 min AMRAP 2 Wall Walks 20 Double Unders Rest 1 minute 4 min AMRAP 2 Wall Walks 20 Double Unders
Featured / 11.10.2013

Part A Movement Prep   Part B  Complete in teams of 2 or 3 1 mile Sandbag Relay (each partner will run 200 m with sandbag and return to tag a teammate until the team completes 1 mile) 150 Hammer Strikes 1 mile Sandbag Relay (each partner will run 200 m with sandbag and return to tag a teammate until the team completes 1mile)   *All work completed outside
Featured / 09.10.2013

Part A Movement Prep Part B Every 2 Minutes for 8 minutes (5 working sets) Power Snatch + Hang Power Snatch from Just Above Knee + OHS @ 65%   Part C 3-6-9-12-15 Power Snatch 115/75 KBS 24/16 kg *5 Burpees Every Minute on the Minute