SLO+Snatch
2-2-2-2-2
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5 Burpees EMOTM
Death by Power Snatch the remainder of the minute
Each minute begins with 5 Burpees in the remaining time complete 1 Power Snatch the first minute, 2 PS the second minute, so on and so forth until you cannot complete the required number of PS.
*8 minute minimum work
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50 KB Sit Ups
Jerk 2-2-2-2-2
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21-15-9
Thruster 95/65
Box Jumps
400m Run
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A. Pause FS 5×3; r/r – 2:30
*Last set should be heavier than 7.31.12
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AMRAP -7
10 Pull Ups
30 Double Unders
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Accumulate 5min in FLR
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Announcements for the Europa Challenge and Friday/Saturday Classes – Open Post
A1. BS 3-3-3-3-3
A2. Ring Push Ups 5×10; r/r – 2min
B. 100m Sled Pull x 2
CLO+Clean 5×2
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5 sets of
200m Run
12 Pull Ups
6 Power Snatch @70%
r/r – 2min
For time:
2 Rounds of
500m Row
30 KBS
2 Rounds of
100m OHD Lunges 45/25
30 Burpess
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Join us at Mi Cocina, MacArthur and 635, at 715pm for Lauren’s going away party/dinner. Wish her well as she heads down south to study law at the University of Houston. BOLT the CF Bear will miss you! If you can join us and you haven’t let Jen know yet, let me know asap.
It’s Official.. Coach hates me!
Chris I don’t hate you, I hate that you don’t recognize the joy of getting yourself down and up off the ground multiple times. I want you to have this joy!
This is not a positive workout where u must admit defeat and fail to be done…
This is like my worst nightmare WOD! Going to try to get away from the school long enough to come tomorrow anyways!
This sounds like a complete beat down.
Ashley – just make sure you have the right barbell this time and you’ll be fine. hehe.
I’m glad I’m in Florida right now, far far far away from this WOD.
Not as terrible when you make sure you have the right bar! Thanks, Karen! :). 55-60-65-70-70-70 completed the 7th round the got through 4 PS of the next round