WOD: 8-21-13

GS L1: 13 min AMRAP of:

12 Deadhang Pull Ups
30 second Perfect Front Squat Hold
5 Russian Kettlebell Swings (AHAP)
30 second Handstand Hold

GS L2: 13 min AMRAP of:

30 second Perfect Front Squat Hold
5 Kettlebell Swings (AHAP)
3 Reverse Wall Climbs
2 Muscle Ups

WOD L1: 8 rounds for time of:

8 Front Squats (115/75)
8 Kettlebell Swings (24/16)

WOD L2: 8 rounds for time of:

8 Overhead Squats (95/65)
8 Kettlebell Swings (32/24)

13 min cap


A lot of 80’s  lately…

You probably do not remember this one since it’s one of the few workouts in August that had to be toned down from it’s original rep scheme.  Whether you love them or hate them, Front / Overhead Squats will not be in short supply today or in the coming months.  Some really great ideas kicking around for the Strength programming coming up in just a few days.

Get those leggies ready,



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