Find your 1 Rep Max:

Squat Snatch




Squat Snatch @ 135/95

Muscle Ups


Level I

Hang Power Snatch, ride it down as deep as good technique will allow before standing up.  

Same movement in the wod @ 60-70% of the 1RM weight, work with a coach. 

Muscle Ups = 14 Ring Rows + 14 Pushups

Level II

Muscle Ups = assisted with a band

** or, 14 chest 2 bar pullups/14 hand release pushups

Level III Rx'd


It was great to see so many people get their first double unders today!!! 


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