A BIG CONGRATS to everyone who got their first ever handstand push-up on Friday - exciting stuff!  Nice work to Bianca, Catherine L, Matty Mo, Nevada, and any of the morning crew folks I missed (or anyone I didn't see firsthand) - so cool to see your hard work paying dividends.

If you're coming in for our traditional Sweaty Saturday WOD then I would wear shoes that are comfortable for running, and expect to work your butts off to hold a solid pace throughout.  Happy weekend, all!

WOD for 10-22-16:


A) From 0:00 - 9:00 For MAX REPS:

1600m Run

30 Deadlifts @ 185/125 lbs

MAX REPS Lateral Bar Burpees


Rest 3 Minutes (9:00 - 12:00)


B) From 12:00 - 18:00 For MAX REPS:

800m Run

20 Front Squats @ 135/95 lbs

MAX REPS Lateral Bar Burpees


Rest 3 Minutes (18:00 - 21:00)


C) From 21:00 - 24:00 For MAX REPS:

400m Run

10 Clusters (Squat Clean + Thruster = Cluster) @ 95/65 lbs

MAX REPS Lateral Bar Burpees


You change the weights and collars must always be on the bar.  Score each part (A, B, and C) and the total workout by number of lateral bar burpees completed.