Thursday 4/14/16

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Be sure to sign up in the gym if you’re interested in participating in the gym-wide nutrition challenge, the 21 Day Sugar Detox! We will start on April 18th! More info and tips will be shared on this blog in the coming week!


Paused Front Squat (5-4-3 reps, ascending weight)

Full 3 second hold at bottom of each rep. Do a few warm-up sets before starting working sets. Record heaviest set of 3, but note in comments weight used for 5 and 4 reps.


For Time (12 MIN CAP):

21 Burpees
15 Hang Power Snatch (115/75)
9 Bar Muscle Ups*
15 Hang Power Snatch
21 Burpees

*Bar MU scale options (coaches’ discretion on individual basis): Jumping Bar MU, Jumping or Regular CTB Pull-Ups, Low Bar Pull-Ups…

21-15-9 (seconds) of:
Hollow Hold
Superman Hold
Downward Dog

Optional: Couch Stretch (at least 1 min/side)

Categories: WOD

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