New Era


WOD 5/4/12

10 minutes of skill work: Snatch Balance

Starting with the barbell resting on your shoulders pop the bar up then quickly drop under the bar into a full overhead squat.


AMRAP in 3 minutes:

3 Lunges per leg (115/75) Bar in rack position or on back

1 Deadhang Muscle-up or 3 Dead Hang Pull-Ups


Rest 3-5 minutes


AMRAP in 3 minutes:

5 Front Squats (115/75)

10 Push-Ups


Rest 3-5 minutes


AMRAP in 3 minutes:

5 Push Press (115/75)

5 Burpees


Cash Out: 1 Mile Jog

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  • Garret

    I’m sure there won’t be many in the box tonight because of Saturday’s festivities, but I’d be there if I could. I feel pretty good today after 4 in a row. See you guys on Monday. . . hope everyone does well in the competition. . . especially CFBers

  • Scott

    “Basically” 4 rounds each @ RX this morning – like Zach’s doing his full rounds “for the most part.” Would love to do the competition, but out of town this weekend. Have fun!

  • cody

    Rest day

  • Jj

    The box has officially turned into an oven

    Snatch balance up to 115. Failed 135 surprisingly : (

    4 with kip mu. 5 rx. 4 rx.

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