A big THANK YOU to everyone that came out to celebrate our 9 year anniversary with a fun beach WOD and yummy BBQ!

I. Warm-up
Coach’s choice + Burgener Warm-up

II. Lifting

A. Spend 12 min working up to a heavy single of the Snatch (full) complex: mid-thigh, knee, floor

B. Spend 12 min working up to a heavy single of the Clean (full) complex: mid-thigh, knee, floor

III. WOD

Complete as much as possible in 12 minutes of:
1 weighted muscle-up
5 medicine-ball cleans
2 weighted muscle-ups
10 medicine-ball cleans
3 weighted muscle-ups
15 medicine-ball cleans
4 weighted muscle-ups
20 medicine-ball cleans
Etc., adding one muscle-up and 5 med-ball cleans each round. Use a 20-lb. ball for both exercises.

Modification is 2 pull-ups and 2 push-ups for every muscle-up.