Check out the first video from this weekends open prep seminar!

WOD 020717

Who is the most inspirational person to you?

Burgener Warm-up

1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Handstand Push-ups

1) Handstands or HSPU: 10 Minutes Practice
Work on any facet of getting upside down.

Power Snatch

2) Power Snatch: 1 Rep Every 1:00 X 10 Sets
Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

Metcon (Time)

3)  3 Rounds For Time:
20 Power Snatch 65/45
40 Double-Unders

Cash Out

Tabata Hollow Rocks

Out of Town WOD

150 Air Squats for Time


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