WOD

Skill:  10 mins to work on ring dips & muscle-ups

Barbell:  Complex 1-1-1-1-1-1-1 –  1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press (work to a heavy set)

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Foundations
3 RFT
20 Box Jumps 24, 20″
15 HR Push-ups
10 Atomic Sit-ups

Conditioning
40-30-20-10
GHDSU
Kettle Bell Swings 35/55#
30 Double-unders b/w rounds

Competition
3 RFT
5 Muscle-ups
5 Deficit Handstand Push-ups
then,
90′ Overhead Walking Lunge, 160/100#
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Yesterday’s PR’s & Noteworthy Efforts
Corey Partridge – Snatch 155#
Bryon Waits – Snatch 145#
Mark Caldwell – Snatch 165#

Best Results for Yesterday’s WO

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Weekly  Challenge 
2 minute cap:  Row 500 meters, then max reps burpees
*Must be performed at the gym and verified by a coach no later than Saturday at 10am
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*Check out a new blog from one of our members, Jacob Herl, called “Life Under Construction: Paleo for the Summer”.