9am its Hammah-time!!!

Buy in: Tabata downdog progression. Couch stretch. Mobilize.

Front Squat 7,5,3,1,1,1,1,1

In 10 minutes (with a single dumbbell) complete as many rounds and reps as possible of:

Begin the WOD at the rig

8 Dumbbell Snatches/side (dumbbell touches the floor) (16 total)

8 Overhead Walking Lunges (either hand, it doesn't matter) (4/side)

8 One-arm thrusters/side (16 total)

8 Overhead Walking Lunges(4/side)

8 Toes to Bar

Buy in: Mobilize. 5 reps each movement (go light where weight is concerned seeing as how we're warming up and all). Progressively load the bar and prepare for the workout. 

For time:

7 Muscle Ups (sub pullups and dips 1:1) [15.3]

50 Wall Balls 

100 Double Unders

Rest 90 seconds

40 Burpees (6 inch jump per open standard) [13.1]

30 Snatches 65/95 

Rest 90 Seconds

2 Rounds of:[14.2 & 15.2]

10 Overhead Squats 65/95

10 Chest to Bar Pull-ups

Record total time including rest.

NO 5:30,6:30 or 7:45AM classes today! Apologies for any inconvenience. Stay warm, see you soon!

Buy in: 7 reps unloaded barbell complex- RDL's, hang power cleans, push press, front squat, push press, back squat, push jerk. Mobilize. 

Jerk (from the rack). Please use caution. Dying or breaking stuff tends to ruin some people's days. Don't be the dead guy or the guy who breaks stuff. Once the weight gets "heavy" plan on dropping it to the floor. Keep your fallzone clear and make sure nearby lifters are paying attention.

Work up to 5 heavy singles. Split or Push.

Finisher:3 sets of- 5 reps each movement Barbell complex: Deadlifts, Hang Power Cleans, Push Jerk,Front Squats,RDL's

Buy in: 5 reps each movement. Mobilize. Freak out. 

Fight Gone Bad format 3 rounds, 1 minute per station, continuously running clock, rest 1 minute between rounds.

Thrusters 53/75

Chest to Bar Pull-ups

Snatches 53/75

Calories Cody use the rower, bike for everyone else

KB Swings 44/70