Sunday Sunday Sunday!

Workout of the Day

One of my favorite hero WOD's.

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.


3 Rounds for time

30 Squat Cleans (95/65)

30 Pull Ups

800 meter run


BBC - cuz lifting heavy things is fun ya'll.

Hang Snatch

3x5 work to heaviest set with perfect execution

Snatch Balance

3x3 work to 1RM Snatch

Snatch High Pull

1x5 @ 70%

1x5 @ 80%

1x5 @ 90%

10 minute EMOM

Odd minutes handstand hold 30 sec

Even minutes hollow body rock 30 sec