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Wednesday 8/16/2017


We have two wod options today. 


500 m row or 400 m run


CS/Dynamic stretch

B warmup:

3 rounds of

10 goblet squats

10 KB snatches

10 shoulder kips

5 dips

Workout Warmup:

take 10 minutes to set up your station and warmup each movement.


Option 1


Power Clean and Jerk (95/65)       

Pull ups

-Rest exactly 2 min-


Power Clean and Jerk (135/95)

Chest to Bar

-Rest exactly 2 min-


Power Clean and Jerk (155/105)

Ring or Bar Muscle ups

Option 2

Non partner version of Fossil Games wod #3 If you're doing the Fossil Games I recommend you do this. I need at least 5 people to do this please. 

3 rounds of:
20 wall balls (20/14 lbs-10'/9' target)
15 Toes to Bars


Rest 2 minutes, deduct the 2 min from your overall time.

3 rounds of:
24 calorie row
16 Kettle Bell (20/12 kg) Snatches+40' overhead walking lunge.

Please record your time for each segment. 


Dead lift, 5x3. Warm up to 65% then start at 75% working up to a heavy triple. 


5 rounds of :

15 GHD

10 strict dip on stationary bars. 

Earlier Event: August 15
Tuesday 8/15/2017
Later Event: August 17
Thursday 8/17/2017