“The joy of victory comes from the monotony of repetition”

Skill: Toes to Bar (hollow/banana motion) AND Snatch Balance (4×4) after every set of snatch balances perform 5 toes to bar or great knee tucks. Keep the weight light on the snatch balances!!!

  • Today we are going to catch in a partial squat aka above parallel

WOD: 10 Min Ladder

  • 10 BJO (24/20) (goal is to keep moving, scale down as needed)
  • 2 Hang Power Snatches (95/65) (Light Snatches)
  • 10, 4
  • 10, 6
  • …continue for 8 minutes and then record score

3 Min Rest

For Time 21-15-9

  • Deadlift (185/135) (moderate weight)
  • Toes to Bar (challenge yourself today)
    • 10 min cap. Record Time

1 Min rest

  • 4 Min Max Bike Calories With a Partner  (switch whenever)

*classes that have over 14 will perform this on the rower (athlete 15+ on the sign up)

Shoutouts: None

Box News:


9.15.16 WOD 9.15.16 Scores

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