WOD for 15 AUG 2016

0500 and 1130 at our usual spot.


This weeks Ops continues with strength development and looks to start off the week with a bang. Congrats to the multiple PRs we had last week. Lindsay hit a 200# back squat and DL for 2 PRs. Lisa beasted with a 176 Hang Squat Clean  and I hit a 190 hang power snatch.  Keep up the good work!

Reminder the Festivus Games are coming up in October. CF Metanoia is hosting again so if you want to compete at a good entry level then find a buddy and sign up! I have been to the last couple and they are a ton of fun. Absolute ton. Glorious.

Warm Up:

5 rounds, 20 secs per station, of:

Double Under Rest 10 secs

Wall Ball Rest 10 secs


WOD 1:

5 rounds for time of:

16 Dumbbell Snatches, 70/50 lbs

Run, 200 m


WOD 2:

7 rounds for time of:

10 Handstand Push-ups

10 Pistols

10 Ring Rows


Whew that is dirty!

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