WOD - 8.4.14

Congrats Travis Mumm our August Member of the Month! Strength: Six sets of: 1 Pause Front Squat + 1 Front Squat *Perform a controlled two-second descent, then hold at the bottom of squat for 4 seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions.

EMOM 10 minutes: High Hang Snatch x 2 reps @ 65-75% or your 1-RM Snatch *Pause for 2 seconds in the receiving position and ensure good weight distribution before standing with the weight.

Conditioning Four Rounds for max reps of: 45 seconds of Alternating Reverse Lunges (115/75 lb – back rack) Rest 45 seconds 45 seconds of Supinated-Grip Strict Pull-Ups Rest 45 seconds