October On Ramp Begins TODAY! Classes are at 8:30am and 6:30pm! if you are still intending on joining in and haven’t contacted me, or intend on starting this week, click here to contact us 


3 Stop Snatch Pull + High Hang Snatch – Work to a heavy but technically sound single of the complex


First Wod

2 Rounds

200m Run

15 Chest to Bar Pull Ups

Rest 3:00 minutes

Second Wod

3 Rounds

6 Hang Power Cleans 135/95

6 Front Squats 135/95

12 Hand Release Push Ups

Rest 3:00 minutes

Third Wod

2 Rounds

200m Run

15 Chest to Bar Pull Ups

20 minute time cap


A. Pause for a 1 count in each position, no fails, work speed through the middle. The movement is hyperlinked in case you have never seen it before.

B. Score is 3 separate wod times. Pace so that your First and Third wod times are identical.

1. Fix that damn rack position Ray 😀


Thanks to chad

First this happened…

photo 2 copy 3

Then this happened…

photo 1 copy 3

And if you haven’t signed up for flag football this weekend, click this link and post your name to comments