Posted on

October 14, 2013


EMOM for 16 Minutes

Odd Max Sustainable Set of Strict Pull-Ups
Even Max Sustainable Set of Strict Push-ups.

We’ve seen this one before! Try to bump up your sets and if you are on a band choose one that gets you topping out  in the 3-5 rep range. Move down to a lower band when you are ready.


AMRAP in 8 Minutes 


20 Alternating Dumbbell Snatch 40/30lbs
15 Box Jumps 24/20″

Off Ramp WOD

You should be strong overhead with whatever dumbbell you choose. Your shoulder is safest and strongest when your arm is rotated externally in your finish position. Press up and rotate with each rep!