Some 5+ round WOD’s today which was good to see! Jerks looked good at the 9:30, big props to Jefferson H who really was popping that bar off his front rack. Fun one coming at you tomorrow to break apart the week.

A) 3 Min Row/Assault then every :20 sec for 3 min Hollow Swings/Inch Worm/Tempo Push Up then 1 min jog

B) 6 Min to Establish a heavy 3 rep weighted Push up

C) 6 Min to Establish a 3 rep Weighted Pull-up

D) “The Pork Chop”

2 Rounds


12 Single Arm Dumbell Hang Clean and Jerk (6/arm) 50/35

9 Dumbell Deadlift 50/35

6 Handstand Push Ups (DB strict Press)

2 Min Rest


24 Double Unders

12 Toes 2 Bar

6 Clapping Push Up (scale to games push Up)

2 Min Rest