Ryan Anderson: 160# bodyweight 160# power snatch, 215# clean and jerk, 22 strict chins in a row.
I remember when Ryan wandered into our gym like a lost puppy a year ago. Now hes off in college and become a great young man. Bodyweight snatch, and a 55# + bodyweight clean and jerk. What do your numbers look like?
Brand new Buddy Lee Rope Master jump ropes now available in the box. Do yourself a favor and get the best rope on the market. Double unders will be a cinch.
WOD
A. Back Squat Ladder: Perform as many 1-4 back squat ladders as you can in 10 minutes. Use 70% of your 1 rep max in the high bar back squat.
(ex. (perform 1 squat, rack it, perform 2 reps, rack it, 3 reps….up to 4, then start at 1 again, 1-4 one time = 1 ladder) Post total ladders completed, plus partial rounds to whiteboard.
B. For total reps:
:30 Jump and Switch lunges
1:00 AMRAP Double Unders
Rest 1:00
x5 rounds
C. 3×20 GHD situps @3030 tempo (three seconds down, and three seconds up)
Zac open your eyes! You have five beautiful women standing behind you.
We made it up with a WOD for ya Ms. Muir! Enjoy! If you havent checked out her 
Not this
