9am WOD is Go! Report at 9am and do the WOD.  Post your WOD satisfaction rating once you have completed the wod.

Buy In: High Five a Trainer. Remove Sleeves.  Tabata  Double Biceps Pose (yep, serious- Hold the contraction for the full 20 seconds- be sure to engage your lats as well- if you don't know what those are, you need to quit being a pencil neck).  Tabata Push Ups- I bet you can't hold 10 honest push ups for all 8 sets. (chest to floor, full extension at the top, no meat loafing).  Tabata band rows (or face pulls whatever you want to call them- pull the band to your chest and pull your shoulder blades together).

Wide Grip Bench Press 3x8

Close Grip Bench Press 3x8

Wide Grip Pullups 3x5

Close Grip Chins 3x5

KB Arnold Press (seated) 3x5

Circuit fashion is fine. Not for time, but for pleasure. Savor every rep.

Buy In:  Tabata Row 8 strokes per set.  Post meters to comments.  My stubby legs got me 864 last time- what you got?  Undoubtedly you have some sore bits- mobilize them using all of the tools at your disposal.

Complete 5 rounds for time of:

Run 400 meters

50 double unders

post time to comments.

Buy In: Get Ready- you have 5 minutes

for time:

1 Suicide

Run 1200 meters (800 course + 400 course)

1 Suicide

12 Bar Muscle Ups (sub 2:1 dips and pullups)

1 Suicide

12 Squat Cleans (125/185)

1 Suicide

12 Thrusters (95/135)

1 Suicide

12 Back Squats (155/225)

1 Suicide

12 Push Jerks (105/155)

1 Suicide

12 Deadlifts (205/315)

1 Suicide

12 GHD Situps

1 Suicide

12 Burpee Box Jumps (24"/ 24"+bumper plate)

1 Suicide

12 Turkish Get Ups (6/side)

1 Suicide

12 OHS (95/135)

1 Suicide

45 minute time cap.

Buy In: Tabata Chest to Bar Jumping Pullups- (remember to lower yourself so that your elbows are all the way open- no physiological exemptions granted here. #Cunningham).  Tabata Row (the idea here is to pull 8 times every 20 seconds and try to make the 8 strokes take the full 20 seconds.  This means you are allowed 64 total pulls- post total meters to comments).

20 reps Overhead Squats with the Band ( No Saggy Bands!).  2 minutes: Asian Squat, Captain Morgan Stretch, Olympic Wall Squat.

then for load:

7 sets of 3 position snatch where a set is comprised of: 1 hang squat snatch, 1 squat snatch from the knees, 1 squat snatch from the floor (touch and go) and repeat starting at the hang. If you're paying attention, one set= 6 total reps.  You do not release the barbell until you have completed the 6th rep.  If you fall down or drop the bar, that is no rep.  Please re-read as necessary until you achieve full comprehension.  Rest as needed between sets.