A1: Weighted Pull Ups 3×5

A2:Weighted Dips 3×5


Row: 3x500m (1 min rest between rounds)

Prowler Push: 3 x 1min ME for distance (rest as needed)



John Stivers with the snatch skill work!

Snatch Pulls 4×3




  • Thrusters (95/65)
  • Pull Ups



8 rounds of 20 secs on / 20 secs off of:

  1. Push Ups
  2. Sit Ups

**Odd rounds do push ups, even rounds do sit ups






Not one, but TWO, strict chin ups! Way to go, Marie!

Rest/Make Up Day




Kenny with a 135# snatch PR!

A1: Weighted Chin Ups 5×3

A2: Close Grip Bench Press 5×3


8 min AMRAP

  • 6 Goblet Squats
  • 6 KB Overhead Walking Lunges (alternate arms each round)
  • 60 single unders



1000m Row Time Trial


What a day, yesterday! A big shout out to Jackie as she completed her first Rx WOD and toParker got through a pretty impressive 20RM back squat. Keep up the good work, everyone!


6 Rounds through the following complex:

  • 1 Snatch Grip Deadlift
  • 2 Mid-Hang Snatch Pulls
  • 1 Hang Snatch
  • 2 Overhead Squats
  • 1 Min Rest


10 min AMRAP:

  • 5 Hand Stand Push Ups
  • 7 Toes to Bar
  • 250m Row

Pete wins for most innovative way to do weighted pull ups! Look at those laces!

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“It has to start somewhere, it has to start sometime, what better better place than here? What better time than now?” - Zack de la Rocha


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