Flexibility is BACK! Thursdays @ 5:30 – Come see Kyle Norton for 30 – 45 minutes to get your stretch on!

Warm Up:

(Can be performed with one or two dumbbell(s) at a time or two)
Round 1: Deadlift, hang power clean, front squat, press, thruster
Round 2: Deadlift, hang power snatch, overhead squat, snatch, Turkish get-up


Hang Power / Muscle Snatch


Three rounds for time of:
Row 500 meters
75 pound Hang power snatch, 21 reps

After Bash:

30 Strict Pull Ups

ONE Nation Competitors:

Rest 5 Min – do it again

Travel WOD:

Three rounds for time of:
Row or Run 400 meters
22 Alternating Dumbbell Snatches