A. 20 minutes to find a Snatch 1rm


B. 15 minutes to find a Clean and Jerk 1rm

Rest 5:00


C. 5 Minute amrap ladder

1 Box Jump 20″

1 Pull Up

1 Shuttle Sprint

2 Box Jump 20″

2 Pull Up

2 Shuttle Sprint



Flag Football Tomorrow! Meet at the gym by 12:45, CLICK HERE AND POST TO COMMENTS TO SIGN UP!

$1927 Raised for Barbells for Boobs, Click here to get in on the action and get us up to $2000!

$1145 Raised for Wades Army, our goal is $1500!! Click here and sign up quick, gotta get your shirt so you can sport it during the wod!

and finally…the workout for Saturday October 12th is…Bring Sally Up