8/11/15 You Will Be Missed, Sam and Cheryl!!

Sam and Cheryl at their going away WOD/Party!

Sam and Cheryl at their going away WOD/Party!

Great group of people!!!

Great group of people!!!

.....and a little nuts too!!

…..and a little nuts too!!

WOD: (30-35 Minutes)

7 Minute AMRAP

Calorie Row (18/12)

10 Thrusters (95/65)

5 Chest to Bar Pull-ups

Rest 5 Minutes

7 Minute AMRAP

10 Front Rack Lunge (95/65)

5 Hang Power Snatch (95/65)

10 Toes to Bar

Rest 3 Minutes

12-9-6-3

Hang Squat Snatch (95/65)

Box Jump (24/20)

***Score is total time including rest periods. Clock will remain running the whole time. 

Dan Bailey giving some great tips for the Snatch and Overhead Squat

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