Friday 8-1-14



Warm Up:

Every Minute on the Minute for 10 Minutes of:

Odd: 2 Touch-and-Go Power Snatch

Even: Deadlift + Clean Pull + Power Clean


Bar Muscle Up


21-15-9 Complex For time:

8 Deadlifts (155/115) 7 Cleans (155/115) 6 Snatches (155/115)

8 Pull-ups 7 Chest-to-Bar Pull-ups 6 Bar Muscle-ups

6 Deadlifts (155/115) 5 Cleans (155/115) 4 Snatches (155/115)

6 Pull-ups 5 Chest-to-Bar Pull-ups 4 Bar Muscle-ups

4 Deadlifts (155/115) 3 Cleans (155/115) 2 Snatches (155/115)

4 Pull-ups 3 Chest-to-Bar Pull-ups 2 Bar Muscle-ups

After Bash:

“Hang Tough” American Gladiator Ring Crossing

ONE Nation Competitors:

Reverse Hyper 3 x 20

Travel WOD:

For Time:

21 Push-ups

42 Squats

15 Push-ups

30 Squats

9 Push-ups

18 Squats



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