Snatch Balance 5x1 (50-60% of anticipated snatch max) Then Snatch 1-1-1-1-1-1 WOD Notes:  As with any heavy snatch day, the primary goal is to learn to impart momentum on the bar using your hips.  If you have…

With a 15 minute continuously running clock, from 0:00 to 3:00, perform 3 rounds of: 3 pull ups 6 push ups 9 squats From 3:00 to 6:00, perform 3 rounds of: 4 pull ups 8…

"Always Remembered" Teams of 2:  2001 meter row 4 rounds: 9 (9R/9L) weighted step ups (20/16") 11 bear complexes (155/105#, NTE 75%)  RECORD TIME OPTIONAL Cash Out: 2977 meter row (in memory of the 2977…

10R/10L KB arm bars Then Overhead Squat 1-1-1-1-1-1 WOD Notes:  Compare OHS to 151024. Tri Notes:  Anyone interested in the tri can meet up at the gravel lot on New Mill Rd in Oaks at…

Complete for time: 10 cleans (135/95#) 50 sit ups 8 cleans (135/95#) 40 sit ups 6 cleans (135/95#) 30 sit ups 4 cleans (135/95#) 20 sit ups 2 cleans (135/95#) 10 sit ups WOD Notes: …

Complete 5 rounds for time of: 5 deadlifts (80% 1RM) 15 burpees over the bar WOD Notes:  For the deadlift, pick the heaviest weight that you can do unbroken every round.  Very efficient deadlifters can push…

Bench Press 1-1-1-1-1-1-1 Then Weighted pull up 1-1-1-1 WOD Notes: Compare both movements to 151013. Community Notes:  Happy Birthday Josh!

Andrew Richard Nuttall aka “Nutts” On Labor Day (Monday 9/5), ICA will host an Open Gym from 8:00 to 10:00 a.m, in lieu of regularly scheduled classes.  At an Open Gym, you can work on ANYTHING you…

Teams of 2 complete for time: 800 meter run 100 slam balls (40/30#) 100 sit ups 100 wall balls (20/14# to 10/9') 100 push ups 800 meter run WOD Notes: Both partners compete the 800m…

Power Clean 3-3-3-3-3 Then 3x10 bent over rows Community Notes:  Happy Birthday Fili!