Deep Water

Hansol – Ring Rowin’

7 Russian Swings
6 Hand Release Push Ups
5 V-Ups

Quad Rolling

Front Rack Lunge 3 x25ft
Back Rack Lunge 3x25ft

7 Kettlebell Swings (2,1.5)
6 Clapping Push-ups
5 Toes to Bar

Level 2- (1.5,1), Hand-release, 5-5-5
Level 1 – (1,0.75), 5-4-3 Reps, hand release push-ups

Coaches Note: Shoot for 15s rest at the beginning of the EMOM. If less than 15s, scale the reps. During the WOD, if you are unable to finish a round within the minute, complete the round and take the next minute off to recover and start fresh.

Extra Work
Ring Muscle Up
Power Snatch (115/80)


  • Sean Flannery

    09/28/2018 @ 9:27 pm

    FRL: up to 205#
    BRL: up to 240#
    WOD 12 Rds Rx

  • Jason Barrow

    09/28/2018 @ 7:29 pm

    Team Series Event 8 (sync’d t2b/db snatch/db box step-overs):
    163 Rx with Jill

    I’m never one to shy from posting my bad wods, I was total shit today weighing Jill down. I was worried about the sync’d toes to bar but those weren’t only totally fine but actually really fun. The db snatches were no problem, we bring dumbbells to the track and do those like a couple of weirdos. My wheels came ALL THE WAY OFF at the box step-overs though and rolled out of the gym.

    Always funny seeing Trev being a maniac at the gym on a Friday, the sole person in the gym doing anything for that hour.

  • Trevor

    09/28/2018 @ 6:58 pm

    Today was a great Friday

    Back Sq Triples

    30 Mups for time
    11:25- not great but now I have a benchmark to try and beat

    5 Rds
    200m air runner
    2 bag to shoulder (140)

    Acumulate 50 Strict Pullups- only allowed 20s rest between dropping off the bar.

  • Alec

    09/28/2018 @ 1:37 pm

    Front rack up to 135, back rack up to 205

    12 rounds Rx- finished the last couple rounds right at the buzzer!

  • Crowley

    09/28/2018 @ 1:21 pm

    front rack lunge: 185
    back rack lunge: 205
    wod: 10 rx

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