Thursday’s WOD


2 Rounds

100 M run

5 Pull-ups

10 Push-ups

15 Air Squats




3 Rounds For Time:

Run, 800 m

50 Wall Balls, 20/14 lbs


Advance WOD


1) 7X1 3 First Pulls + 1 Hang Snatch – heaviest possible, rest 60 sec.

Notes: The sequence is 3 First Pulls, a 3 second pause at the knees, then a Snatch from the hang position (at the knees). Do not let the BB rest on any portion of the leg before the Hang Snatch.


1a) 3X10 Strict T2B- rest 60 sec.
1b) 3XME “Nose & Toes” Handstand Holds – rest 60 sec.

Notes: This is a chest-facing-wall handstand performed with ONLY the nose and toes of the athlete in contact with the wall. A common fault with this movement is placing the hands too far from the wall. Make sure they are no further than 5″ from the wall.


10 minute ascending round AMRAP of:

3 Hang Clean to Thrusters 135/95#
3 Burpee Box Jumps 36/30″
3 C2B Pull-ups
6 Hang Clean to Thrusters 135/95#
6 Burpee Box Jumps 36/30″
6 C2B Pull-ups
9 Hang Clean to Thrusters 135/95#
9 Burpee Box Jumps 36/30″
9 C2B Pull-ups