Sit-up Ring Rows

WOD (11-21-14)

(6 min. AMRAP)

5 – Bar Facing Burpees

2 – Power Snatches (75# / 45#)

5 – Bar Facing Burpees

4 – Power Snatches (75# / 45#)

5 – Bar Facing Burpees

6 – Power Snatches (75# / 45#)

5 – Bar Facing Burpees

8 – Power Snatches (75# / 45#)

5 – Bar Facing Burpees

10 – Power Snatches (75# / 45#)

*If you complete the round of 10 power snactchs you go back to the beginning of the ladder and start over back up the ladder *

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(3 min. rest)

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(6 min. AMRAP)

10 – Diamond Push-ups

40 yard Dumbbell Farmers Carry (50# / 35#)

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(3 min. rest)

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(6 min. AMRAP)

12 – Sit-up Ring Rows

12 – Alternating Pistol Squats

WOD (9-24-14)

(2 min. Max Reps per station) x 2

Station 1:  Wall Balls (20# / 14#)

(:30 rest)

Station 2:  Ground 2 Shoulder w/ 50# Sandbag

(:30 rest)

Station 3:  Tire Flip Jump Throughs

(:30 rest)

Station 4:  Box Hurdle Burpees

(:30 rest)

Station 5:  Sit-up Ring Rows

(:30 rest)

*After you go through all 5 stations you will rest for :30 and go through again trying to beat your score from the first round*