Happy Birthday!

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Better late than never – better never late…  Yesterday (8/22) was one of our fearless leaders birthdays – so when you see Arbel around the box, if you didn’t wish him a happy birthday, make sure you give it up today!

Workout of the Day 8/23/2012

Strength/Skill.
3-Stop Snatch Pull 10 x 2 + 1 Hang Squat Snatch – rest 60 sec.

3-Stop Snatch Pull Demo Video. When you complete the 3-Stop Snatch Pull, you will be in the high hang position. On the 2nd rep of the 3-Stop Snatch Pull, go directly into the Hang Squat Snatch. Do not rebend.

Met-Con.
Partner WOD
100 Kettlebell Swings (1.5 pd/1 pd)
50 Burpees
15 Muscle-Ups
10 Snatch (135#/95#)
15 Muscle-Ups
50 Burpees
100 Partner Wall Balls (20#/16#)

Only 1 partner performs work, while the other rests. Reps can be broken up in any way. The only exception is the partner wall balls. Those are done alternating, with partners facing the wall at an angle and throwing the ball to each other off the wall. Time Cap: 20 min.