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Friday 9619


Friday 9619



8 Deadlifts 405/275

7 Front Squats 225/155 *must take from the ground.

5 Shoulder to Overhead 185/125

5 Power Snatch 185/125

4 Burpee Pull Overs

3 Strict Handstand Push Ups

3 Strict Ring Muscle Ups

*The first half of class should be used to review and warm up each of these movements. Half of your fitness during this training session should come from the volume from the warm up. Consider sharing bars in large classes, and setting them up for different weights. You should not use one bar for this WOD.

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