WODiac  a daily RX of CrossFit news, links and commentary

Body Weight 117# – Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)

Natalie Burgerner Snatch Sequence (video)

Pyrros Dimas Training (video)

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WOD 

Barbell & Accessory
A) Clean & Jerk 3@50%, 3@60%, 3@70%, 3@80%, 3+@90% (Touch-n-Go)
Percentages are based on 70% of your 1 RM.  The 5th set is 3+ AMrepsAP.
B) GHD Sit-up 5×5
C) Knees-to-Feet 5×5

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Foundations 
5 RFT
Run 200m
15 Muscle Snatch, 75/55/35#

Conditioning 

For time (20 cap)
100 WBS
75 Double-unders
50 KBS, 70/55/35
25 Burpee Box Jumps, 24/20

Competition 
AMRAP 15:
20 HSPU
30 Cal Row
40′ HSW
50 GHDSU
100m Farmers Carry, 100/70/40# DB’s
AMRAP DB Deads, 100/70/40# DB’s

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Weekly Challenge

For time:   21 Thrusters 95/65/45, 21 Pull-ups

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***SEPT PR’s & Noteworthy Efforts***

Angela Hackler – Back Squat 110#
David Wilkins – Box Jump 40″
Heather Williams – Back Squat 145#
Adam Bulleigh – Back Squat 355#
Heather Crawley – Back Squat 135#
Amber Nissen – Back Squat 210#
Sandeep – 3 RM Back Squat 245#
Debbie Strobel – Back Squat 220#
Clint Hallett – Back Squat 265#
Jess Wade – 34″ box Jump / Deadlift 155#  / Push Press55#
Cody Nissen – Fran 2:24 / Hang Clean 245# / Clean & Jerk 275#
Heather Crowley – 3 Position Snatch 55#
Jon Gevlinger – Back Squat 215#
Heather Crawley – First WOD done as RX’d (7/17?
Dave Strobel – OHS 150#
Denise – Power Clean 125#  /  Front Squat 150#
Dalton – Power Clean 225#
Marla – Front Squat 150#
Heather Williams – Back Squat 155# / Shouder Press 85# / Deadlift 205#
Chris Sanford – Back Squat 245# / Deadlift 355#
David Wilkens – Deadlift 355#
Dallas – 1st Muscle-up  /  115 Consecutive Double-unders
Deb D – completed “Bring Sally Up”
Ravi – 1st Rope Climb
Marla – Snatch 110#
Keleigh – Legless Rope Climb
Adam B – Snatch 155#  /  C&J 205#