October 27, 2018

The Snatching Chief (5 Rounds for reps)
For 5 cycles:
AMRAP in 3 mins of:
3 Power Snatches, 135/95 lbs
6 Push-ups
9 Air Squats
*Rest 1 min between each cycle.
*For each cycle restart the AMRAP.

Metcon (AMRAP – Reps)
Partner WOD: Teams of 2 complete:
6 Min AMRAP:
500m Row
50 Ab Mat Sit Ups
REST 2 Minutes
6 Min AMRAP:
100m Run (Both Partners)
20 Burpees
REST 2 Minutes
6 Min AMRAP:
5 Assault Bike Calories
20 Goblet Squats (53/35)

Sham (Time)
7 Rounds for time of:
11 Bodyweight Deadlifts
100m Sprint
In honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007
To learn more about Sham click here
Metcon (AMRAP – Reps)
“Painstorm XIX”
AMRAP in 40 minutes
5 Deadlifts (75/55 lb)
5 Hang Power Cleans (75/55 lb)
5 Front Squats (75/55 lb)
5 Push Presses (75/55 lb)
5 Back Squats (75/55 lb)
RX+ 95/65 lb
Metcon (Weight)
New Strongman total
1RM Log ground to overhead
1RM Axle ground to overhead
1RM Stone ground to shoulder
(Score is total of the 3 lifts)
*fun finisher, 20 solo or partner tire flips for time. Post load and time in comments.