WOD for 09 JAN 2016

0500 Coach James is out for the week. Feel free to meet up though and party till the sun comes up.

1140ish The pain train don’t stop.


We have several people leaving soon to go onto to bigg…..and bett…..WORSE and TERRIBLE things! So stay tuned for some going away WODs here soon.

Lindsay. I expect you to be back today. Do not disappoint me.


Here are the OPs:

3 rounds, 45 secs per station, of:

Burpee Rest 15 secs

Dumbbell Snatch, 50/35 lbs Rest 15 secs

Row Calories Rest 15 secs

Double Under Rest 15 secs

Wall Ball, 20/14 lbs Rest 15 secs


Holy crap.

It is finally here.

10 min to find a 1RM Clean and Jerk!




1 Clean & Jerk, pick load

Every 1 min for 10 mins.

at 85% of your 1RM.



Every 1 min for 12 mins, alternating between:

5 Strict Handstand Push-ups

3 Strict Muscle-up s


Apparently Julie thinks that if she programs Strict muscle ups all the time I will eventually get better at them.

Wrong again Julie.

Wrong again.


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