Nasty little WOD tonight.  Overhead squats looked strong throughout the day.  Remember to stay hollow on those pulls and get those hips involved early.  I saw a lot of athletes over pull in the beginning of the WOD and have their Pull-ups fall apart towards the end.  If that hip is involved early you will get that feeling of being weightless during the first couple rounds.  See you guys tomorrow.

A) 3 Min Row/Assault

Every :20 sec for 3 min

Inch Worm

Light Overhead Walking Lunge

Sit-ups

1 Min Jog

B) 10 Min EMOM

2 Deadlifts (stay controlled and keep shoulders pinned back and bar against body)

“Fitness”

10 Min EMOM

1st-12 Kettlebell Deadlifts

2nd-35 Sec Assault @85%

C) “Gin & Juice”

4 Min AMRAP

10 Clean & Jerk 135/95 (Fitness complete 8 DB Clean and Jerk Do not exceed 45/30)

10 Toes 2 bar

1 Min Rest

2 Min Max Effort Air Squats

1 Min Rest

4 Min AMRAP

10 Clean & Jerk 135/95 ((Fitness complete 8 DB Clean and Jerk )

10 Toes 2 bar