9/8/17 – "Chapel of promise"

Group Warm up 

Group Mobility 


10 minutes to establish a heavy squat snatch for the day – rest as needed between attempts.

WOD ( Workout of the Day ) 

"Chapel of promise" 

15 minute AMRAP 

10 Box jump overs (24/20") 

5 Squat snatch 

10 Ring dips 

RX+ (135/95lb) RX (95/65lb) Level 2 (65/45lb) *RX+ perform 5 ring muscle ups instead of ring dips. 

EXTRA: Crossover symmetry protocol