A. Every 2 minutes for 20 Minutes:

1 Snatch

Try to increase the load on each lift

B. 10 min AMRAP:

8 HSPU's

2 Snatches*

loading should be 75% of heaviest Part A load


6 Rounds:

1 min Plank

400m Sprint


1. Starting Tuesday we will be re-assessing for the NBC. Please bring your sheets in Tuesday, Wednesday or Friday to get weighed in, body fat %, and do the baseline wod.

2. On Thursday we will do a fun Halloween WOD. Make sure to dress up!

3. Saturday we will have the weightlifting class at 9am and a 10am WOD