There will be a few people completing the last OPEN WOD today. Let’s cheer them on.

We will be doing some testing next week to prepare for a six week block of a strength balance. Don’t worry we will not be neglecting the conditioning 🙂

A. “The Iron Fist”
3 Rounds
20 DB Snatch@50/35
10 Muscle-Ups

B1. Half Kneeling DB Press
– 8-10 x 3
B2. Single arm DB Row – 10-10-10

Alpha – as written
Bravo – DB Snatch@50/30, 15 C2B, 15 Ring dips
Charlie – DB Snatch@45/25, 15 pull-ups, 15 push-ups
Delta – DB Snatch@30/15, 15 Jumping Pull-Ups, 10 knee push-ups

Extra
L or N-Sit – Accumulate 2-3 min
Batwings – 10-10-10