Back squat 1-1-1-1-1-1-1 Then Complete for time: 25R/25L Dumbbell Snatch WOD Notes: We will pick the dumbbell weight according to ability. This is a full squat snatch!

  Individual Workout 4 from the 2011 Mid-Atlantic Regional: 100 Pull-ups 100 Kettlebell Swings (53/35#) 100 Double Unders 100 Overhead Squats (95/65#) WOD Notes: This is a long one, but don't be scared! Beginners can…

  "Elizabeth" (one of our Benchmark Ladies) 21-15-9 of: Squat Cleans (135/95#)  Ring Dips Wod notes: A benchmark is workout that we'll repeat (a few times a  year or even just once a year) so…

 10-9-8-7-6-5-4-3-2-1 of: Sumo Deadlift (225/155#) Kettlebell Swing (53/35#) Pull-ups WOD notes: This WOD is intended to be a medium length metcon. The movements and weights should be scaled so the workout takes less than 20…

Thruster 1-1-1-1-1-1-1   Then AMRAP in 8 minutes of 20 wall-balls + 10 push ups WOD notes:  It's finally here!! Opening Day!!  We have a great month of WODs programmed for you. You'll notice a…